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30 Delicious Diabetic Friendly Dinner Recipes For Diabetic Living

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Why Diet Is Key In Type 2 Diabetes Prevention And Possible Reversal

According to research published in Diabetes Spectrum, about 90% of those with type 2 diabetes meet the criteria for being overweight or obese. Most instances of obesity result from a poor diet and a sedentary lifestyle, two factors often seen in those with type 2 diabetes. Fortunately, eating a healthy diet can help you to prevent the development of type 2 diabetes or even reverse the condition altogether.

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Diet & Diabetes: The Link

In many cases, type 2 diabetes will develop as a result of growing insulin resistance within the body. As a result, the blood glucose remains in the blood instead of being pushed into the cells, which keeps blood sugar levels higher than they should be.

When it comes to diabetes, the link to diet is still a little unclear. In particular, it appears that a high-carb, high-fat diet is known to increase body weight and negatively impact the body’s ability to maintain appropriate blood sugar levels. 

There’s a recognized link between obesity as a result of a poor diet and type 2 diabetes, which can cause the condition. The research seems to suggest that a large percentage of fat cells within the body complicates the body’s ability to use insulin properly, thus causing diabetes.

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Foods to Avoid or Limit

The most important thing you can do to prevent type 2 diabetes or improve your prognosis post-diagnosis is by avoiding foods known to raise blood sugar levels. These foods include:

  • Sugary beverages like soda, juice, sweet tea, or energy drinks
  • Refined grains like white pasta and white bread
  • Starchy foods like potatoes

Keep in mind that you don’t have to entirely avoid these foods in your diet. However, since they do have an impact on your blood glucose levels, you’ll have to be consistent when it comes to testing your blood sugar and consuming these foods in moderation.

Foods to Add

In addition to avoiding certain foods that impact your blood sugar levels, there are some foods you should think about adding to contribute to a well-balanced diet. These foods include:

  • Fruits
  • Vegetables
  • Nuts
  • Legumes
  • Whole grains
  • Healthy fats
  • Low-fat dairy products

Not only will these foods help to improve your type 2 diabetes prognosis, but they can also help to hold off other serious health conditions. This can extend your lifespan in the process.

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What the Research Says

Thankfully, there is a lot of research as of now that describes the possible link between type 2 diabetes and a person’s diet. Here’s what you need to know, based on recent studies. 

  • Limiting carbohydrates to just 45% of your total caloric intake may help to lower the impact on your blood sugar (Endotext).
  • For every kilogram lost, the risk of developing type 2 diabetes decreased by about 16% (Diabetes Care).
  • Cutting caloric intake in half can lead to weight loss, thus increasing the chances of type 2 diabetes reversal (Journal of Natural Science, Biology, and Medicine).

As of now, a majority of the research suggests that losing weight and eating a more balanced diet can help to reverse or prevent type 2 diabetes.

There is no guarantee that you can prevent type 2 diabetes altogether, as some risk factors (like age and ethnicity) are out of your control. With that said, improving your diet and getting down to a healthy weight can be monumental to your overall health and likelihood of having type 2 diabetes within your lifetime. In order to keep your risk low, limit your intake of carbs, fats, and calories on a daily basis.

30 Diabetic Friendly Recipes

Keto Egg Roll in a Bowl – Get the recipe

Egg roll in a bowl, is just a deconstructed version of classic Chinese egg rolls, where you ditch all the extra carb and yet retain its original ethos. It is popular recipe in the keto community, but you don’t need be following keto to enjoy this delicious recipe.

Grilled Lemon Chicken Salad – Get the recipe

This simple and tasty grilled lemon chicken salad makes a substantial meal or terrific for sharing at gatherings. It’s light healthy and beaming with Mediterranean flavors.

Keto Sausage Soup with Peppers and Spinach – Get the recipe

This delicious sausage soup doesn’t need to simmer for hours to develop great flavor. Thanks to a satisfying combination of spicy Poblano pepper, classic herbs, and an interesting blend of spices, this soup delivers lots of fantastic flavors in just over half an hour.

Check this out: 74 powerful waist-slimming Keto soups recipes filled with 3 key Fat-Burning ingredients.

Slow Cooker Pulled Pork Lettuce Wraps – Get the recipe

This delicious low-carb pulled pork recipe takes only 10 minutes to put together. After that, you’re free to do something else while your slow cooker transforms it into a nearly effortless melt-in-your mouth dish your family will love.

Easy Weeknight Keto Pepperoni Pizza – Get the recipe

This delicious and guilt-free pepperoni pizza features a melt-in-your-mouth baked cream cheese “crust,” plus all the incredible flavor you’ve come to expect from this perennial favorite. 

Creamed Spinach Stuffed Pork Chops – Get the recipe

This flavorful one-pan meal only takes about half an hour to get on the table, so it is perfect for those busy weeknights when you want something a little healthier than take out.

Cauliflower and Goat Cheese Soup – Get the recipe

One of the great things about cauliflower is how well it takes on the flavors of other ingredients. In this case, the more pungent goat cheese adds an interesting and delicious dimensions to the finished result. If you want more robust flavors, roast the cauliflower and onion before blending. The flavor will be more complex, but be aware the soup will take on a darker brown color as a result.

COD with Creamy Zoodles – Get the recipes

A simple, healthy and low carb COD recipe served over creamy zoodles (zucchini noodles) with sun-dried tomatoes. A quick and easy low-carb meal.

Easy Vegan Jackfruit Curry – Get the recipe

Jackfruits are great to control your blood sugar levels. This vegan curry is easy to make and delicious. If you are counting carbs strictly the serve with Cauliflower rice instead of plain rice.

Egg Plant and Beef Marinara – Get the recipe

Make these hassle free low carb, egg plant boats filled with beef with rich tomato gravy and loads of cheese, for your next dinner, I bet your won’t be disappointed.

Green Beans and Tofu Stir-Fry with Roasted Peanuts – Get the recipe

Low Carb Green Beans, Chicken and Grapefruit Salad – Get The Recipe

Clean eating is simpler than you think, and this recipe is a proof for that. The combination works so well, and tastes so refreshing. A perfect healthy lunch/dinner idea.

Teriyaki Tofu Steaks (Low Carb and Vegan) – Get the recipe

Stunning Keto Chili-Blackbean Pork Cabbage Stir Fry – Get the recipe

Keto Chicken Taco Soup – Get the recipe

Chicken and vegetable penner parsley

Ingredients

  • ¾ cup chopped walnuts
  • 1 cup lightly packed parsley leaves
  • 2 cloves garlic, crushed and peeled
  • ½ teaspoon plus 1/8 teaspoon salt
  • ⅛ teaspoon ground pepper
  • 2 tablespoons olive oil
  • ⅓ cup grated Parmesan cheese
  • 1 ½ cups shredded or sliced cooked skinless chicken breast (8 oz.)
  • 6 ounces whole-wheat penne or fusilli pasta (1 3/4 cups)
  • 8 ounces green beans, trimmed and halved crosswise (2 cups)
  • 2 cups cauliflower florets (8 oz.)

Directions

Step 1: Bring a large pot of water to a boil.

Step 2: Place walnuts in a small bowl and microwave on High until fragrant and lightly toasted, 2 to 2 1/2 minutes. (Alternatively, toast the walnuts in a small dry skillet over medium-low heat, stirring constantly, until fragrant, 2 to 3 minutes.) Transfer to a plate and let cool. Set 1/4 cup aside for topping.

Step 3: Combine the remaining 1/2 cup walnuts, parsley, garlic, salt, and pepper in a food processor. Process until the nuts are ground. With the motor running, gradually add oil through the feed tube. Add Parmesan and pulse until mixed in. Scrape the pesto into a large bowl. Add chicken.

Step 4: Meanwhile, cook pasta in the boiling water for 4 minutes. Add green beans and cauliflower; cover and cook until the pasta is al dente (almost tender) and the vegetables are tender, 5 to 7 minutes more. Before draining, scoop out 3/4 cup of the cooking water and stir it into the pesto-chicken mixture to warm it slightly. Drain the pasta and vegetables and add to the pesto-chicken mixture. Toss to coat well. Divide among 4 pasta bowls and top each serving with 1 Tbsp. of the reserved walnuts.

Spinach, Apple & Chicken Salad with Poppy Seed Dressing and Cheese Crisps

Start to finish: 20 mins

Ingredients

  • 3 9-by-14-inch phyllo pastry sheets, thawed
  • 4 teaspoons extra-virgin olive oil plus 2 tablespoons, divided
  • 1 large egg white, beaten
  • ⅓ cup freshly grated Parmigiano-Reggiano cheese
  • 1 tablespoon fresh thyme leaves
  • 3 tablespoons buttermilk
  • 2 tablespoons honey
  • 1 tablespoon cider vinegar
  • 1 teaspoon poppy seeds
  • ½ teaspoon Dijon mustard
  • ½ teaspoon kosher salt
  • 5 cups baby spinach
  • 1 ½ cups shredded cooked chicken breast
  • 1 medium Gala apple, sliced

Directions

  • Step 1 – Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
  • Step 2 – Place 1 sheet of phyllo on the prepared baking sheet. Brush with 2 teaspoons oil. Top with a second sheet of phyllo, pressing gently to adhere. Brush with 2 teaspoons oil. Place the third sheet on top and brush with egg white. Sprinkle with cheese and thyme. Using a pizza cutter or sharp knife, cut the phyllo stack into approximately 2-inch squares. Bake until golden brown, about 8 minutes. Let cool for about 3 minutes.
  • Step 3 – Meanwhile, whisk the remaining 2 tablespoons oil, buttermilk, honey, vinegar, poppy seeds, mustard and salt in a medium bowl.
  • Step 4 – Add spinach, chicken and apple to the bowl and toss to coat. Serve with the phyllo crisps.

Hazelnut – Parsley Roast Tilapia

Start to finish: 30 mins

Ingredients

  • 2 tablespoons olive oil, divided
  • 4 (5 ounce) tilapia fillets (fresh or frozen, thawed)
  • ⅓ cup finely chopped hazelnuts
  • ¼ cup finely chopped fresh parsley
  • 1 small shallot, minced
  • 2 teaspoons lemon zest
  • ⅛ teaspoon salt plus 1/4 teaspoon, divided
  • ¼ teaspoon ground pepper, divided
  • 1 ½ tablespoons lemon juice

Directions

  • Step 1 – Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil; brush with 1 Tbsp. oil. Bring fish to room temperature by letting it stand on the counter for 15 minutes.
  • Step 2 – Meanwhile, stir together hazelnuts, parsley, shallot, lemon zest, 1 tsp. oil, 1/8 tsp. salt, and 1/8 tsp. pepper in a small bowl.
  • Step 3 – Pat both sides of the fish dry with a paper towel. Place the fish on the prepared baking sheet. Brush both sides of the fish with lemon juice and the remaining 2 tsp. oil. Season both sides evenly with the remaining 1/4 tsp. salt and 1/8 tsp. pepper. Divide the hazelnut mixture evenly among the tops of the fillets and pat gently to adhere.
  • Step 4 – Roast the fish until it is opaque, firm, and just beginning to flake, 7 to 10 minutes. Serve immediately.

Charred Vegetable and Bean Tostadas with Lime

Ingredients

Lime Crema

  • 5 tablespoons sour cream
  • ⅛ teaspoon lime zest
  • 2 teaspoons lime juice
  • ⅛ teaspoon kosher salt

Tostadas

  • 6 corn tortillas
  • 2 tablespoons canola oil plus 2 teaspoons, divided
  • 4 cloves garlic, sliced, divided
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon kosher salt, divided
  • ⅛ teaspoon chipotle chile powder
  • 2 (15 ounce) cans no-salt-added black beans, rinsed
  • ¼ cup water, plus more as needed
  • 2 medium red bell peppers, sliced
  • 1 large red onion, halved and sliced
  • 2 medium zucchini, halved and sliced 1/2 inch thick
  • 1 cup fresh or frozen corn kernels
  • ¼ teaspoon ground pepper
  • 1 cup thinly shredded cabbage
  • ¼ cup chopped fresh cilantro
  • 6 tablespoons crumbled cotija cheese

Directions

  • Step 1 – To prepare crema: Combine sour cream, lime zest, lime juice and salt in a small bowl. Set aside.
  • Step 2 – To prepare tostadas: Position a rack in upper third of oven; preheat to 400 degrees F.
  • Step 3 – Brush both sides of tortillas with 1 tablespoon oil and arrange on a baking sheet. (It’s OK if they overlap a bit; they will shrink as they cook.) Bake, turning once halfway, until browned and crisp, about 10 minutes. Transfer to a wire rack and let cool.
  • Step 4 – Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat. Add 1 garlic clove and cook, stirring occasionally, until fragrant, about 30 seconds. Add cumin, 1/2 teaspoon salt and chile powder; cook, stirring, for 30 seconds more. Add beans and cook, stirring occasionally, until heated through, about 4 minutes. Transfer the beans to a food processor and add 1/4 cup water. Pulse until smooth, adding more water, 1 tablespoon at a time, if needed.
  • Step 5 – Preheat broiler to high.
  • Step 6 – Toss bell peppers, onion, zucchini, corn, ground pepper, the remaining 3 garlic cloves, 1 tablespoon oil and 1/2 teaspoon salt in a large bowl. Spread on a large rimmed baking sheet. Broil, stirring occasionally, until lightly charred, 8 to 12 minutes.
  • Step 7 – Top the tostadas with some of the beans, charred vegetables, cabbage, cilantro, cheese and the reserved crema.

Pistachio-Crusted Baked Trout

Finely chopped pistachios take center stage in this baked fish recipe. Toasted seeds are mixed with the pistachios to create a fragrant and crunchy crust which nicely compliments the tender fish.

Ingredients

  • 4 (4-5 ounce) fresh or frozen trout fillets (see Tip)
  • ½ teaspoon coriander seeds
  • ½ teaspoon cumin seeds
  • ½ teaspoon caraway seeds
  • 4 teaspoons olive oil
  • 1 teaspoon finely shredded lemon peel
  • 1 clove garlic, minced
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • ¼ cup pistachio nuts, finely chopped
  • 4 lemon wedges

Directions

  • Step 1 – Thaw fish, if frozen. Preheat oven to 350 degrees F. Line a shallow baking pan with foil and coat with cooking spray; set aside.
  • Step 2 – Heat a small saucepan over low heat; add coriander seeds, cumin seeds, and caraway seeds. Cook and stir for 4 minutes or until fragrant and golden. (Do not allow the seeds to burn or they will taste bitter.) Remove from heat. Using a small food processor or a mortar and pestle, grind the seeds. Stir in oil, lemon peel, garlic, salt, cinnamon, and pepper.
  • Step 3 – Place pistachios in a small bowl; set aside. Rinse the fish; pat dry with paper towels. Spread one side of the fish fillets with the spice mixture. Bringing up two opposite ends, fold the fish into thirds. Dip the top and the sides of the fish bundles into the nuts to coat; place in the prepared baking pan. Sprinkle with any remaining nuts.
  • Step 4 – Bake for 15 to 20 minutes or until the fish begins to flake when tested with a fork (145 degrees F). Serve with lemon wedges.

Tips

Save some time by asking your butcher or fishmonger to fillet the fish and remove the skin.

Pork Medallions with Cranberry – Onion Relish

Ingredients

  • 12 ounces pork tenderloin
  • ¼ cup all-purpose flour
  • Dash salt
  • Dash ground black pepper
  • Nonstick cooking spray
  • 2 tablespoons olive oil
  • 1 small onion, thinly sliced
  • ¼ cup dried cranberries
  • ¼ cup reduced-sodium chicken broth
  • 1 tablespoon balsamic vinegar

Directions

  • Step 1 – Trim fat from pork. Cut pork crosswise into eight slices. Place each slice between two pieces of plastic wrap. Using the flat side of a meat mallet, lightly pound pork to 1/4-inch thickness. Discard plastic wrap.
  • Step 2 – In a shallow dish combine flour, salt and pepper. Dip pork slices into flour mixture, turning to coat. Coat a heavy large skillet with cooking spray. Add 1 tablespoon of the oil to skillet; heat over medium-high heat. Add four pork slices to hot oil; cook 3 to 4 minutes or until pork is slightly pink in center, turning once halfway through cooking time. Transfer pork to a serving platter; cover with foil to keep warm. Repeat with the remaining 1 tablespoon oil and the remaining four pork slices.
  • Step 3 – In the same skillet cook onion over medium heat about 4 minutes or until crisp-tender. In a small bowl combine cranberries, broth and vinegar; carefully add to skillet. Heat through. Serve onion mixture over pork slices.

Lemon Chicken and Rice

This easy Persian-inspired chicken and rice dish has a beautiful golden color and a wonderful fragrance. If you have saffron in the cupboard, do add that optional pinch; just a little will enhance the flavor and aroma of the dish.

Ingredients

Ingredient Checklist

  • 2 tablespoons olive oil, divided
  • 8 boneless, skinless chicken thighs (1 1/4-1 1/2 lbs. total), trimmed
  • 2 large onions, thinly sliced
  • ½ teaspoon salt, divided
  • 3 cloves garlic, minced
  • 2 teaspoons ground turmeric
  • 1 teaspoon paprika
  • 1 pinch Generous pinch of saffron
  • 3 cups shredded cabbage (about 1/2 small head)
  • 4 cups cooked brown rice, preferably basmati or jasmine
  • ¼ cup lemon juice
  • 2 tablespoons chopped fresh Italian parsley (Optional)
  • 1 lemon, sliced (Optional)

Directions

Instructions Checklist

  • Step 1 – Preheat oven to 375 degrees F. Coat two 8-inch-square baking dishes or foil pans with cooking spray (see Tip).
  • Step 2 – Heat 1 Tbsp. oil in a large nonstick skillet over medium-high heat. Add 4 chicken thighs, and cook, turning once, until both sides are lightly browned, about 4 minutes. Transfer the chicken to a plate and set aside. Repeat with the remaining chicken thighs. Pour off all but about 1 Tbsp. fat from the pan.
  • Step 3 – Add the remaining 1 Tbsp. oil and onions to the pan and sprinkle with 1/4 tsp. salt. Cook, stirring, until soft and golden, 12 to 15 minutes. Stir in garlic, turmeric, paprika, and saffron, if using; cook, stirring, for 2 minutes. Transfer the onions to a plate and set aside.
  • Step 4 – Return the pan to medium-high heat and add cabbage. Cook, stirring, until wilted, about 3 minutes. Stir in rice, lemon juice, the remaining 1/4 tsp. salt, and half of the reserved onion. Continue cooking until the rice is well coated and heated through, 5 to 7 minutes.
  • Step 5 – Divide the rice mixture between the prepared baking dishes; nestle 4 of the reserved chicken thighs in each dish. Top each with half of the remaining cooked onions. Cover both dishes with foil. Label one and freeze for up to 1 month.
  • Step 6 – Bake the remaining casserole, covered, for 30 minutes.
  • Step 7 – Uncover and continue baking until a thermometer inserted in the thickest part of the chicken registers 165 degrees F and the onions are starting to brown around the edges, 5 to 10 minutes more. Garnish with parsley and lemon slices, if desired.

Tip: Instead of freezing half, you can bake the full recipe in a 9×13-inch baking pan. In Step 6, bake, covered, for an additional 10 minutes.

To make ahead: This double-batch recipe makes one meal for tonight and one to freeze for up to 1 month (see Step 5). To cook from frozen: Thaw overnight in the refrigerator, then bake as directed in Steps 6-7, adding an additional 10 minutes baking time once uncovered.

Equipment: Two 8-inch-square baking dishes or foil pans

Pumpkin Seed Salmon with Maple-Spice Carrots

Because this one-pan meal is ready in just 35 minutes, it’s a good choice for a healthy recipe after you’ve had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.

Ingredients

  • 4 (4-5 ounce) fresh or frozen salmon fillets
  • 1 pound carrots, cut diagonally into 1/4-inch slices
  • ¼ cup pure maple syrup, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon pumpkin pie spice
  • 8 multi-grain saltine crackers, finely crushed
  • 3 tablespoons finely chopped salted, roasted pumpkin seeds (pepitas) plus 2 teaspoons, divided
  • Cooking spray

Directions

  • Step 1 – Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a 15×10-inch baking pan with foil; set aside.
  • Step 2 – Combine carrots, 3 tablespoons maple syrup, 1/4 teaspoon salt, and the pumpkin pie spice in a large bowl. Arrange the carrots on one-half of the prepared baking pan. Bake for 10 minutes.
  • Step 3 – Meanwhile, rinse the fish; pat dry with paper towels. Combine crushed crackers, 3 tablespoons of the pumpkin seeds, and the remaining 1/4 teaspoon salt in a shallow dish. Brush the top of the fish with the remaining 1 tablespoon maple syrup. Sprinkle with the cracker mixture, pressing to adhere. Place the fish in the baking pan next to the carrots. Lightly coat the top of the fish with cooking spray. Bake for 10 to 15 minutes more or until the fish flakes easily when tested with a fork and the carrots are tender.
  • Step 4 – To serve, divide the carrots among dinner plates and sprinkle with the remaining 2 teaspoons pumpkin seeds. Top with the salmon.

Salmon Couscous Salad

This healthy and easy salad is designed to be made with precooked or leftover salmon. To quickly cook salmon lightly brush with olive oil, then roast in a 450 degrees F oven until fish is opaque and firm, 8 to 12 minutes.

Ingredients

  • ¼ cup sliced cremini mushrooms
  • ¼ cup diced eggplant
  • 3 cups baby spinach
  • 2 tablespoons white-wine vinaigrette, divided (see Tip)
  • ¼ cup cooked Israeli couscous, preferably whole-wheat
  • 4 ounces cooked salmon
  • ¼ cup sliced dried apricots
  • 2 tablespoons crumbled goat cheese (1/2 ounce)

Directions

  • Step 1 – Coat a small skillet with cooking spray and heat over medium-high heat. Add mushrooms and eggplant; cook, stirring, until lightly browned and juices have been released, 3 to 5 minutes. Remove from heat and set aside.
  • Step 2 – Toss spinach with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.
  • Step 3 – Toss couscous with the remaining 2 tsp. vinaigrette and place on top of the spinach. Place salmon on top. Top with the cooked vegetables, dried apricots, and goat cheese.

Tip: To make a quick white-wine vinaigrette, whisk 2 Tbsp. white-wine vinegar with 1/8 tsp. each salt and pepper. Slowly whisk in 1/4 cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator for up to 5 days. Bring to room temperature before using.

Vegan Cauliflower Fettuccine Alfredo with Kale

In this date-night-worthy vegan fettuccine Alfredo recipe, cooked cauliflower transforms into a rich, luscious sauce when it’s blended with softened cashews. A high-speed blender will give you the creamiest results. Opt for whole-wheat fettuccine to add fiber to this vegan pasta recipe.

Ingredients

  • ½ cup fresh whole-wheat breadcrumbs, toasted
  • 1 tablespoon chopped fresh parsley
  • ½ teaspoon grated lemon zest
  • 4 cups cauliflower florets (1 small head)
  • 1 cup raw cashews
  • 8 ounces whole-wheat fettuccine
  • 4 cups lightly packed thinly sliced kale
  • 3 tablespoons lemon juice
  • 2 tablespoons white miso
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • ¾ teaspoon salt
  • 1 cup water

Directions

  • Step 1 – Put a large pot of water on to boil.
  • Step 2 – Combine breadcrumbs, parsley and lemon zest in a small bowl. Set aside.
  • Step 3 – Add cauliflower and cashews to the boiling water; cook until the cauliflower is very tender, about 15 minutes. Using a slotted spoon, transfer cauliflower and cashews to a blender.
  • Step 4 – Add pasta to the boiling water and cook, stirring occasionally, for 10 minutes. Add kale and cook until the pasta is just tender, about 1 minute more. Drain; return the pasta and kale to the pot.
  • Step 5 – Add lemon juice, miso, garlic powder, onion powder, salt and 1 cup water to the blender; process until smooth. Add the sauce to the pasta and stir until well coated. Serve topped with the breadcrumb mixture.

Curried Sweet Potato and Peanut Soup

In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They’re also a great source of protein -1 ounce has 7 grams.

Ingredients

  • 2 tablespoons canola oil
  • 1 ½ cups diced yellow onion
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • 4 teaspoons red curry paste (see Tip)
  • 1 serrano chile, ribs and seeds removed, minced
  • 1 pound sweet potatoes, peeled and cubed (1/2-inch pieces)
  • 3 cups water
  • 1 cup “lite” coconut milk
  • ¾ cup unsalted dry-roasted peanuts
  • 1 (15 ounce) can white beans, rinsed
  • ¾ teaspoon salt
  • ¼ teaspoon ground pepper
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons lime juice
  • ¼ cup unsalted roasted pumpkin seeds
  • Lime wedges

Directions

  • Step 1 – Heat oil in a large pot over medium-high heat. Add onion and cook, stirring often, until softened and translucent, about 4 minutes.
  • Step 2 – Stir in garlic, ginger, curry paste, and serrano; cook, stirring, for 1 minute. Stir in sweet potatoes and water; bring to a boil. Reduce heat to medium-low and simmer, partially covered, until the sweet potatoes are soft, 10 to 12 minutes.
  • Step 3 – Transfer half of the soup to a blender, along with coconut milk and peanuts; puree. (Use caution when pureeing hot liquids.) Return to the pot with the remaining soup. Stir in beans, salt, and pepper; heat through. Remove from the heat. Stir in cilantro and lime juice. Serve with pumpkin seeds and lime wedges.

Tip: You can find red curry paste in the Asian section of many grocery stores, packaged in a small glass jar.

To make ahead: Refrigerate soup for up to 3 days. Reheat before serving.

Spinach and Strawberry Salad with Poppy Seed Dressing

Homemade poppy seed dressing pairs beautifully with tender spinach, crunchy almonds and juicy berries for a fantastically refreshing and easy spring salad. To make ahead, whisk dressing, combine salad ingredients and store separately. Toss the salad with the dressing just before serving. To make it a complete meal, top with grilled chicken or shrimp.

Ingredients

  • 2 ½ tablespoons mayonnaise
  • 1 ½ tablespoons cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon poppy seeds
  • 1 teaspoon sugar
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • 1 (5 ounce) package baby spinach
  • 1 cup sliced strawberries
  • ¼ cup toasted sliced almonds

Directions

  • Step 1 – Whisk mayonnaise, vinegar, oil, poppy seeds, sugar, salt and pepper in a large bowl. Add spinach and strawberries and toss to coat. Sprinkle with almonds.

Slow-Cooked Pork Tacos with Chipotle Aioli

Add a little spice to your pork tacos with a homemade chipotle aioli. Bonus: the shredded seasoned pork recipe makes enough for leftovers.

Ingredients

Shredded Seasoned Pork:

  • 2 pounds 2- to 2 1/2-pound boneless pork sirloin roast
  • 3 tablespoons reduced-sodium taco seasoning mix
  • 1 (14.5 ounce) can no-salt-added diced tomatoes

Chipotle Aioli:

  • ½ cup light mayonnaise
  • 2 tablespoons lime juice
  • 2 cloves garlic, minced
  • 1/2 to 1 teaspoon finely chopped canned chipotle pepper in adobo sauce (see Tip)

Mango Lettuce Mixture:

  • 1 cup shredded romaine lettuce
  • 1 cup chopped mango
  • ⅔ cup thin bite-size strips, peeled jicama
  • 8 (6 inch) corn tortillas, warmed
  • ¼ cup coarsely snipped fresh cilantro

Directions

  • Step 1 – To prepare Shredded Seasoned Pork: Trim fat from one 2- to 2 1/2-pound boneless pork sirloin roast. Sprinkle with taco seasoning mix; rub in with your fingers. Place meat in a 3 1/2- or 4-quart slow cooker. Add diced tomatoes, undrained. Cover and cook on low for 7 to 8 hours or on high for 3 1/2 to 4 hours.
  • Step 2 – Remove meat, reserving cooking liquid. Shred meat using two forks. Toss meat with enough cooking liquid to moisten.
  • Step 3 – To prepare the Chipotle Aioli: In a small bowl, combine mayonnaise, lime juice, garlic, and chipotle pepper; set aside.
  • Step 4 – To prepare the Pork Tacos: Combine lettuce, mango, and jicama; set aside.
  • Step 5 – Serve 2 1/2 cups Shredded Seasoned Pork, Chipotle Aioli, and Mango Lettuce Mixture in warmed corn tortillas. Sprinkle with cilantro.

Tip: If desired, substitute 1/4 teaspoon ground chipotle chile pepper for the canned chipotle pepper.

To Store: Place leftover shredded meat in an airtight container. Store in the refrigerator up to 3 days, or freeze up to 3 months.

Tofu and Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

Ingredients

Ingredient Checklist

  • ⅓ cup unsalted natural peanut butter
  • 3 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons brown sugar (see Tip)
  • 2 teaspoons hot sauce, such as Sriracha
  • 1 (14 ounce) package extra-firm or firm tofu (see Tip)
  • 4 teaspoons canola oil, divided
  • 1 (14 ounce) package frozen (not thawed) pepper stir-fry vegetables
  • 2 tablespoons finely chopped or grated fresh ginger
  • 3 cloves garlic, minced
  • 2 cups fresh snow peas, trimmed
  • 2 tablespoons water, plus more if needed
  • 4 tablespoons unsalted roasted peanuts
  • 2 cups cooked brown rice

Directions

Instructions Checklist

  • Step 1 – Combine peanut butter, vinegar, soy sauce, sugar, and hot sauce in a medium bowl; whisk until smooth. Set aside.
  • Step 2 – Drain tofu; pat dry with a paper towel. Cut into 3/4-inch cubes; pat dry again.
  • Step 3 – Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Add half the tofu and let cook, undisturbed, until lightly browned underneath, about 2 minutes. Stir and continue cooking, stirring occasionally, until browned all over, 1 to 2 minutes. Transfer to a plate. Add 1 tsp. oil to the pan, then the remaining tofu; repeat.
  • Step 4 – Add the remaining 1 tsp. oil to the pan. Add frozen vegetables, ginger, and garlic; stir-fry until the ginger and garlic are fragrant and the vegetables have thawed, 2 to 3 minutes. Stir in snow peas. Add water, cover and cook until the peas are crisp-tender, 3 to 4 minutes.
  • Step 5 – Push the vegetables to the edges of the pan. Add the reserved peanut sauce to the center and cook, stirring, until hot, about 30 seconds. Stir the vegetables into the sauce. Add the reserved tofu and cook, stirring, until heated through, 30 to 60 seconds. If necessary, add more water to make a creamy sauce. Sprinkle each serving with 1 Tbsp. peanuts; serve with rice.

Tips: If using a sugar substitute, we recommend Splenda Brown Sugar Blend. Follow package directions for 2 tsp. equivalent. Nutrition Per Serving with Substitute: Same as below except CAL 506, CARB 47g (sugars 9g), POTASSIUM 316mg.

Don’t like tofu? Substitute 12 oz. boneless, skinless chicken breast or chicken tenders, cut into thin slices. When you brown the chicken in Step 3, be sure that it is cooked through.

Chicken and Sun dried Tomator Orzo

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.

Ingredients

Ingredient Checklist

  • 8 ounces orzo, preferably whole-wheat
  • 1 cup water
  • 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
  • 1 plum tomato, diced
  • 1 clove garlic, peeled
  • 3 teaspoons chopped fresh marjoram, divided
  • 1 tablespoon red-wine vinegar
  • 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
  • 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 9-ounce package frozen artichoke hearts, thawed
  • ½ cup finely shredded Romano cheese, divided

Directions

Instructions Checklist

  • Step 1 – Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse.
  • Step 2 – Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
  • Step 3 – Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
  • Step 4 – Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
  • Step 5 – Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

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