Diabetic Recipes

Ingredients

• One 4 oz. piece of salmon per person in your family.
• Extra-virgin olive oil
• Sea salt
• Ground black pepper
• 1/2 teaspoon fennel seeds
• 1/2 teaspoon freshly grated lime zest
• 1 tablespoon red wine vinegar
• 1 teaspoon honey
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 tablespoon finely chopped fresh oregano

Directions

1. Brush the salmon with olive oil.
2. Combine fennel seeds, lime zest, vinegar, honey, cumin, paprika, salt, pepper and oregano in a bowl. Stir them until they have a paste-like consistency.
3. Brush the paste onto the salmon and leave in the refrigerator for 15 minutes to marinate.
4. Brush or spray a grill with olive oil and heat on medium-high until hot.
5. Place the salmon skin side up on the grill and cook for about 6 minutes. Flip the salmon and cook the other side for about 5 minutes.

Ingredients

• 1 lemon
• 1/4 cup extra-virgin olive oil
• 1 clove garlic
• 2 tablespoons fresh oregano or 1/2 teaspoon dried oregano
• 2 pounds boneless leg of lamb
• 1 medium zucchini
• 1 small eggplant
• 1 large red bell pepper
• 1 medium onion
• Wooden skewers soaked at least 30 minutes in water (this will prevent charring)

Directions

1. Mince the garlic.
2. Chop the lamb, zucchini, eggplant, red bell pepper and onion into 2-inch pieces.
3. Juice the lemon.
4. Whisk the lemon juice, oregano, olive oil and garlic in a bowl to create a lemon garlic vinaigrette.
5. Marinate lamb and vegetables in Lemon Garlic Vinaigrette for an hour or more.
6. Divide vegetables and lamb equally among the 8 skewers.
7. Place the skewers on the grill and cook to the desired temperature.

Ingredients

• 4 small skinless, boneless chicken breast halves (about 1 pound total)
• 1 Tablespoon paprika
• 1 Tablespoon olive oil
• 2 cloves garlic
• Nonstick cooking spray
• 1/4 cup red wine or water
• 3 Tablespoons of balsamic vinegar

Directions

1. Mince the garlic.
2. Mix the paprika, oil, rosemary, garlic and pepper into a paste.
3. Rub both sides of each chicken breast half with paste mixture.
4. Coat a baking pan with nonstick cooking spray. Place the chicken in the pan, cover it and refrigerate it for 2-6 hours.
5. Preheat oven to 450ºF.
6. Drizzle the chicken with wine.
7. Bake the chicken for 10-12 minutes or until an instant-read meat thermometer inserted in the thickest portion of the chicken registers 170ºF and the juices run clear. Turn the chicken once halfway through baking.
8. Remove the chicken from the oven. Drizzle vinegar onto chicken in the baking pan.
9. Transfer the chicken to serving plates. Stir the liquid in the baking pan and drizzle over chicken.

Ingredients

• 1/4 cup all-purpose flour
• Salt
• 1 Teaspoon smoked paprika
• 1/2 Teaspoon dried thyme leaves
• 1/4 Teaspoon garlic powder
• 1/2 Teaspoon black pepper
• 4 bone-in pork chops, about 5 oz each
• 2 Tablespoons canola oil
• 2 medium Roma tomatoes

Directions

1. Dice the Roma tomatoes
2. Combine the flour, paprika, thyme, garlic powder, 1/4 teaspoon of the salt and black pepper.
3. Coat the pork chops evenly on both sides with the mixture.
4. Heat the oil in a large nonstick skillet over medium-high heat until hot.
5. Cook 4 minutes on each side or until no longer pink in center.
6. Sprinkle with the diced tomatoes and salt to taste.

Ingredients

• Cooking spray
• 2 tablespoons whole-wheat flour or all-purpose flour
• 1/4 teaspoon salt-free seasoned pepper blend
• 1/4 cup low-fat buttermilk
• 1 teaspoon red hot pepper sauce
• 1 cup crushed cornflake cereal (about 2 1/2 cups flakes)
• 1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 28 strips
• 1/4 cup barbecue sauce (lowest sodium available)
• 1 tablespoon cider vinegar
• 1 tablespoon honey

Directions

1. Preheat the oven to 350°F.
2. Lightly spray a baking sheet with cooking spray.
3. In a medium shallow dish, stir together the flour and seasoned pepper blend.
4. In a second shallow dish, whisk together the buttermilk and hot pepper sauce.
5. Put the cornflake crumbs in a third shallow dish.
6. Set the dishes and baking sheet in a row, assembly-line fashion. Working in batches, dip the chicken in the flour mixture, then in the buttermilk mixture and finally in the cornflake mixture, turning to coat at each step and gently shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken.
7. Arrange the chicken in a single layer on the baking sheet. Lightly spray the top of the chicken with cooking spray.
8. Bake for 25 minutes, or until the chicken is no longer pink in the center and the coating is crisp.
9. Meanwhile, whisk together the barbecue sauce, vinegar and honey.
10. Serve the sauce on the side.

Ingredients

• 12 Bibb or Boston lettuce leaves
• ¾ cups of canned black beans
• ¾ cups of canned pinto beans
• ¾ cups of canned kidney beans
• 2 cups grape tomatoes
• 1 1/4 cups of thawed frozen corn
• 3 scallions, green and white parts
• 1/3 cup finely diced Monterey
• 1.5 oz Jack cheese
• 1/4 cup chopped fresh cilantro
• 1/4 teaspoon ground cumin, or to taste
• 1/4 teaspoon chili powder, or to taste
• 1 Hass avocado
• 2/3 cup medium or “hot” tomatillo salsa (salsa verde)
• 1/4 teaspoon sea salt (optional)

Directions

1. Divide the lettuce leaves among 4 bowls and loosely form a “bowl” with the leaves.
2. Quarter the grape tomatoes lengthwise.
3. Slice the scallions thinly on the diagonal.
4. Peel, pit and dice the avocado.
5. Drain the canned beans and combine them.
6. Stir together the beans, tomatoes, corn, scallions, cheese, cilantro, cumin and chili powder. Add the avocado and salsa and gently stir to combine.
7. Evenly divide the bean mixture among the 4 lettuce “bowls.”

Ingredients

• 2 medium green sweet peppers
• 6 dried regular or whole-wheat lasagna noodles
• 1½ cups shredded reduced-fat mozzarella cheese
• 15 oz. container light ricotta cheese
• ¼ cup soft goat cheese (chèvre)
• 1½ cups light or low-fat tomato-basil pasta sauce
• ½ cup chopped drained roasted red peppers
• ¾ cup soft whole-wheat breadcrumbs
• 1 egg
• 3 tablespoons tomato sauce
• ¼ cup crushed fresh basil
• 2 tablespoons snipped fresh flat-leaf parsley
• Salt
• Ground black pepper

Directions

1. Preheat the oven to 350°F.
2. Lightly beat the egg. Mix in the roasted red peppers, bread crumbs, tomato sauce, basil, parsley and ground beef. Shape the mixture into 24 meatballs and place them into a foiled pan. Add salt and pepper to taste.
3. Bake the meatballs for about 20 minutes or until the center of the meatball is 160°F.
4. Increase the oven temperature to 425°F.
5. Stem, seed and quarter the green sweet peppers and place them cut-side down on a baking sheet that is lined with foil. Roast them while uncovered for about 20 minutes or until pepper quarters are charred. Wrap them in the foil and let stand for 20 minutes.
6. Using a small sharp knife, peel skins from pepper quarters and set them aside.
7. Reduce the oven temperature to 375°F.
8. Cook the lasagna noodles according to package directions. Drain the noodles and rinse them with cold water. Drain them again and set them aside.
9. Spread ½ cup of the pasta sauce in the bottom of a 2-quart rectangular baking dish.
10. Layer two of the cooked noodles in the dish.
11. Arrange the meatballs in a single layer on top of the noodles. Add two more noodles.
12. Stir together 1 cup of the mozzarella cheese, the ricotta and the goat cheese and spread on top.
13. Arrange the pepper pieces on top with the remaining cooked noodles.
14. Spread the remaining pasta sauce on top.
15. Cover and bake the lasagna for 50 minutes.
16. Uncover the lasagna and sprinkle it with the remaining ½ cup mozzarella.
17. Bake the lasagna uncovered for 5 to 10 more minutes until it is heated through.

Ingredients

• ¾ pounds beef or pork stew meat
• 1 cups chopped onion
• ¾ cups chopped celery
• 1 green sweet pepper
• 5 oz can of black beans
• 5 oz can of kidney beans
• 5 oz can of garbanzo beans
• 5 oz can chopped tomatoes and green chile peppers, undrained
• 1 cups vegetable juice or tomato juice
• 1 tablespoon chili powder
• ½ teaspoon ground cumin
• ½ teaspoon dried crushed oregano
• 2 cloves garlic

Directions

1. Mince the garlic.
2. Rinse and drain the beans.
3. Chop the green sweet pepper
4. Cut the meat into 1-inch cubes
5. In a 6-quart slow cooker, combine both cans of undrained tomatoes, the vegetable juice, chili powder, cumin, oregano, garlic, the meat, onion, celery and sweet pepper.
6. Cover and cook on low-heat setting for 8 to 10 hours or on the high-heat setting for 4 to 5 hours.
7. If using low-heat setting, turn to the high-heat setting. Stir in the beans.
8. Cover and cook for 15 minutes more.

Ingredients

• ¾ pounds of boneless beef chuck roast
• Nonstick cooking spray
• 1 ½ cups of button mushrooms
• 1 onion
• 2 cloves of garlic
• Salt
• Ground black paper
• ⅛ cup of quick cooking tapioca
• 14 oz of low-sodium beef broth
• 2 cups of sugar snap peas

Directions

1. Trim fat from meat. Cut meat into 3/4-inch pieces.
2. Lightly coa thet large skillet with cooking spray and heat over medium-high.
3. Add meat, half at a time; cook and stir until meat is brown. Drain off the fat and set the meat aside.
4. Slice the mushrooms.
5. Chop the onions.
6. Mince the garlic
7. Crush the tapioca
8. Half the cherry tomatoes
9. In 3 1/2- or 4-quart slow cooker, combine the mushrooms, onion, garlic, tapioca, meat and the broth. Add salt and pepper to taste.
10. Cover and cook for 4 to 5 hours on the high-heat setting.
11. Stir in the sugar snap peas.
12. Cover and cook about 5 minutes more or until snap peas are tender.
13. Stir in cherry tomatoes.

Ingredients

• 1 ½  pounds of boneless beef chuck pot roast
• 1 teaspoons vegetable oil
• 2 medium carrots
• 1 large onions
• 1 stalks celery
• 1/4 cup chopped kosher-style dill pickles
• 3/8 cup of lower-sodium beef broth
• 1 ½  tablespoons German-style mustard
• 1/4 teaspoon coarsely ground black pepper
• 1/8 teaspoon ground cloves
• 1 bay leaves
• 1 tablespoons flour
• 2 cups hot cooked noodles

Directions

1. Trim the fat from roast. Cut it into pieces small enough to fit into your slow cooker.
2. Heat vegetable oil in a large nonstick skillet until hot. Then brown the roast on all sides.
3. Slice the carrots and the celery. Chop the onions.
4. In the slow cooker, combine the carrots, onions, celery and pickles. Place the roast on top of the vegetables. In a small bowl, combine the 1/2 cup of broth, mustard, pepper, cloves and bay leaves. Pour into the slow cooker.
5. Cover and cook on a high-heat setting for 5 to 5 1/2 hours.
6. Transfer meat to a serving platter; cover to keep warm.
7. Transfer the vegetables to a saucepan. Skim off fat and remove the bay leaves.
8. Stir together the flour and the 2 tablespoons of broth. Stir this mixture into the saucepan.
9. Cook and stir over medium heat until thickened and bubbly.
10. Slice the meat. Serve it and the vegetables with the sauce and hot cooked noodles.

Ingredients

• 1 teaspoon fennel seeds, crushed
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 2 pound boneless pork shoulder roast
• 1 pound sweet potatoes, peeled and cut into 1-inch pieces
• 1 cup reduced-sodium chicken broth

Directions

1. Trim the fat from the meat. Cut the meat into pieces small enough to fit into your slow cooker.
2. Mix together the fennel seeds, oregano, garlic powder, paprika, salt and pepper. Sprinkle the mixture evenly over meat and rub it in with your fingers.
3. Peel and cut the sweet potatoes into 1-inch pieces.
4. Place the sweet potatoes and the meat in your slow cooker. Pour the chicken broth into the slow cooker.
5. Cover the slow cooker and cook on the high-heat setting for 4 to 5 hours.
6. Remove meat from cooker and save the cooking juices.
7. Slice the meat.
8. Transfer the sweet potatoes to a bowl and use a potato masher to mash them. If necessary, add cooking juices to moisten the sweet potatoes.
9. Serve the meat with mashed sweet potatoes.

Ingredients

• 1 pound eggplant, peeled and cut into 1-inch cubes
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 oz dried porcini mushrooms
• 1/3 cup balsamic vinegar
• 1 teaspoon snipped fresh thyme
• 1/2 cup grape tomatoes, quartered
• 1 tablespoon snipped fresh basil

Directions

1. Preheat the oven to 425ºF.
2. Arrange the eggplant in a baking pan and drizzle it with olive oil. Sprinkle with salt and pepper to taste. Toss the eggplant to coat it in the oil. Roast the eggplant for 15 to 20 minutes or until tender and browned. Move the eggplant around once or twice while roasting.
3. Boil a pot of water. Once boiling, remove it from the heat and drop the mushrooms inside. Let it stand for 15 minutes. Then, drain the water out and chop the mushrooms.
4. In a small saucepan heat the balsamic vinegar over medium heat until boiling. Reduce the heat to an uncovered simmer for about 5 minutes. Stir in the mushrooms and thyme.
5. Drizzle the roasted eggplant with the balsamic mixture. Add the grape tomatoes and the basil and sprinkle it over the eggplant mixture.

Ingredients

• 4 oz. dried multigrain spaghetti
• 1 tablespoon olive oil
• 2 garlic cloves
• 16 oz of frozen peppers and onion or sugar snap stir-fry vegetables
• 15 oz can of white kidney beans
• 1/4 cup reduced-sodium vegetable broth
• 1 lemon
• 1/2 teaspoon dried crushed thyme
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper
• 1 tablespoon butter
  
• 1 oz. shaved Parmesan cheese

Directions

1. Cook pasta according to package directions.
2. Meanwhile, in a large skillet, heat olive oil over medium heat until hot.
3. Add garlic; cook and stir for 30 seconds.
4. Add the frozen vegetables. Cook and stir them for 2 minutes.
5. Rinse and drain the beans.
6. Juice the lemon and set the peel aside.
7. Mince the garlic.
8. Add beans, broth, lemon juice, thyme, salt, black pepper and crushed red pepper and bring to a boil. Once boiling, reduce the heat and cook while uncovered for about 4 minutes or until vegetables are crisp-tender. Stir occasionally.
9. Remove from heat. Stir in butter.
10. Drain the pasta and add it to the vegetable mixture in skillet. Toss gently to combine.
11. Shave the lemon peel over the pasta.
12. Sprinkle with Parmesan shavings.

Ingredients

• 2 teaspoons vegetable oil
  
• 1/4 cup diagonally sliced carrot
  
• 1/4 cup chopped celery
  
• 8 oz skinless, boneless chicken breast halves, cut into 1-inch pieces
  
• 1/4 cup orange juice
  
• 1 teaspoon cornstarch
  
• 1 tablespoon reduced-sodium soy sauce
  
• 1 teaspoon honey
  
• 1/4 teaspoon grated fresh ginger
  
• 2 tablespoons cashews
  
• 2 tablespoons thinly sliced green onion (1)
  
• 2/3 cup hot cooked brown rice

Directions

1. Cook the brown rice as per the instructions on the box.
2. In a wok or large skillet heat, 1 teaspoon of the oil over high heat.
3. Add carrot and celery; stir-fry for 2 minutes.
4. Add the remaining 1 teaspoon oil and the chicken. Stir-fry for 3 to 5 minutes more or until chicken is done.
5. In a separate bowl, whisk together orange juice and cornstarch.
6. Add soy sauce, honey and ginger, whisking until well mixed.
7. Add the mixture to the wok. Cook and stir over medium heat until thickened.
8. Once it’s done, toss in the cashews and cook for one more minute.
9. Top with green onion and serve over hot cooked brown rice.

Ingredients

• 1/2 teaspoon ground cumin
  
• 1/4 teaspoon crushed red pepper
  
• Salt
  
• 8 oz skinless, boneless chicken breasts
  
• 1 teaspoon cooking oil
  
• 4 corn tortillas, warmed, or purchased baked tostada shells
  
• 2 cups shredded romaine
  
• 3 kiwifruit
  
• 1/2 cup shredded reduced-fat Monterey Jack cheese or Monterey Jack cheese with jalapeno chile peppers

Directions

1. Mix together cumin, crushed red pepper and salt. Brush all sides of chicken with oil; sprinkle evenly with cumin mixture.
2. Place chicken on the rack of an uncovered grill directly over medium coals. Grill for 12 to 15 minutes or until no longer pink at 170°F. Turn the chicken once halfway through grilling.
3. Warm the tortillas.
4. Cut the chicken into bite-size strips.
5. Arrange romaine lettuce on warmed tortillas.
6. Peel the kiwifruit and chop it.
7. Top with kiwifruit and/or tomatoes, chicken and cheese.

Ingredients

• 1 pound lean boneless pork sirloin roast, trimmed of fat
• Salt
• Pepper
• 1/4 cup diced onion
• 1/8 cup diced green pepper
• 8 oz. can of tomato sauce
  
• 1/2 tablespoon Worcestershire sauce
  
• 1/4 cup apple cider vinegar
  
• 4 oz. can pineapple tidbits packed in juice
  
• 1/4 cup brown sugar
  
• 1/4 teaspoon dry mustard

Directions

1. Heat the oven to 350ºF.
2. Sprinkle the pork with salt and pepper to taste and place in a shallow pan. Bake the pork for 1 hour. Then, drain off all excess fat.
3. Meanwhile, mix the onion, green pepper, tomato sauce, worcestershire sauce, pineapple and apple cider vinegar together and let stand to blend flavors.
4. Pour the sauce over the pork and bake an additional 45-60 minutes, basting frequently or until thermometer registers 155ºF. Remove the pork from the oven and cover it with aluminum foil.

Ingredients

• 2 navel oranges
  
• 2 lemons
  
• Kosher salt
  
• Black pepper
  
• 1/4 teaspoon ground cumin
  
• 1/4 teaspoon garlic powder
  
• 2 tablespoons distilled vinegar
  
• 2 stems fresh thyme
  
• 20 oz. pork tenderloin
  
• Nonstick cooking spray

Directions

1. Preheat oven to 400ºF.
2. Peel and cut the oranges in half.
3. Peel the lemons.
4. Remove the thyme leaves from their stem
5. Add the oranges, lemons, salt, pepper, cumin, garlic powder, vinegar and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 oz. of mojo and add the rest to a resealable plastic bag.
6. Remove the silver skin from the pork tenderloin.
7. Add the pork tenderloin to the resealable plastic bag with the mojo. Marinate the pork for at least 20 minutes in the fridge.
8. Remove the pork tenderloin from the bag and discard the bag. Dry the pork with a paper towel.
9. Preheat an oven proof sauté pan over medium heat, spray it with nonstick cooking spray. Brown both sides of the pork tenderloin in the pan, then place the pan in the oven for 15-20 minutes. The internal temperature of cooked pork should read 145ºF.
10. Drizzle some of the reserved mojo marinade on the pork and serve.
11.  

Ingredients

• 1 ½  tablespoons extra-virgin olive oil
  
• 1/2 small yellow onion, minced
  
• 1 cups Arborio or carnaroli rice
  
• ¾  pounds fresh pumpkin, finely chopped
  
• 1/2 cup white wine
  
• 3 cups vegetable stock
  
• 2 ounces grated parmigiano-reggiano cheese
• 1 tablespoons low-fat yogurt

Directions

1. In a large saucepan, warm the olive oil over medium heat until hot. Add the onion and sauté for about 3-5 minutes until tender. Do not let the onion brown.
2. Add the rice and the pumpkin and stir.
3. Add the wine. Stir and cook until the wine evaporates.
4. Add just enough stock to cover the rice. Mix slowly, making sure the rice does not stick to the bottom of the pan.
5. Once the stock is nearly absorbed, add more stock to cover.
6. Repeat this process until the rice has absorbed all the broth. It should take about 18-19 minutes. The rice should be cooked through with a slightly chewy texture.
7. Remove risotto from heat.
8. Add the parmigiano-reggiano and yogurt and mix vigorously until the risotto is well blended and has a creamy texture.
9. Serve immediately.

Ingredients

• 1/2 tablespoon canola oil
  
• 2 medium boneless, skinless chicken breast halves
  
• 7 oz. undrained canned tomatoes
  
• 4 oz. can tomato sauce
  
• 3/4 cups green bell pepper
  
• 1/4 cup onion
  
• 1 clove garlic
  
• Salt
  
• 1/2 tablespoon basil
  
• ½ tablespoon parsley
  
• 1/8 teaspoon red pepper
  
• 4/3 cup steamed rice

Directions

1. Cut the chicken into strips.
2. Chop the onion and the green bell pepper
3. Mince the garlic clove.
4. Heat the canola oil in a large skillet and sauté the chicken about 5 minutes on each side.
5. Add the canned tomatoes, tomato sauce, green bell pepper, onion, garlic, basil, parsley and red pepper. Add salt to taste and simmer for 20 minutes.
6. In the meantime, cook the rice per the instructions on the box.
7. Serve the chicken over 1/3 cup steamed rice per person.

Ingredients

• Four 4 oz frozen salmon fillets
• 1 tablespoon olive oil
• 1 tablespoon no-salt grill seasoning
• 4 cups romaine lettuce
• 1/2 cup red onion
• 1 cucumber
• 1 ripe avocado
• 1/4 cup lime juice
  
• 1 tablespoon olive oil
  
• 1 teaspoon Dijon mustard
  
• 1 teaspoon Stevia
  
• 1/4 teaspoon salt
  
• 1/4 teaspoon ground black pepper

Directions

1. Preheat a grill.
2. Thaw the salmon fillets
3. Pat the salmon fillets dry with a paper towel. Brush each side with the olive oil and season with the no-salt grill seasoning.
4. Grill the salmon fillets on each side for 4-5 minutes, or until just cooked through. Set aside.
5. Chop the romaine lettuce.
6. Peel, seed and slice the avocado.
7. Thinly slice the cucumber and red onion.
8. Arrange 1 cup of the romaine lettuce, top with 1/4 of the sliced onion, 1/4 cup of the sliced cucumber, the grilled salmon fillet and 1/4 of the sliced avocado in a bowl
9. Repeat for remaining three salads.
10. To create the dressing, whisk together the lime juice, olive oil, Dijon mustard, Stevia, salt and pepper. Drizzle the dressing over each salad.

Ingredients

• 12 ounces lean beef tenderloin, boneless
  
• 3 scallions (white and green parts), chopped
  
• 2 garlic cloves, minced
  
• 2 teaspoons rice wine vinegar
  
• 2 tablespoons water
  
• 3 tablespoons lower sodium soy sauce
  
• 1 tablespoon Splenda
  
• 1/2 teaspoon pepper
  
• 16-ounce bag frozen stir-fry vegetable steamer bag

Directions

1. Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice the beef thinly into long strips. Place in a baking dish.
2. In a small bowl, whisk together the scallions, garlic, rice wine vinegar, water, soy sauce, Splenda and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.
3. Remove the beef from the marinade and shake off any excess marinade. Grill beef for 2-3 minutes on each side or until it is cooked to a medium-well doneness.
4. Steam the vegetables and serve the beef over the steamed vegetables.

Ingredients

• 3 3/4 lb lean boneless pork shoulder
  
• Black pepper
  
• 1/4teaspoon ground ginger
  
• 1teaspoon cumin
  
• 1 medium onion
  
• 2 cloves garlic
  
• 8 oz pineapple juice
  
• 1 cup white wine
  
• 11 corn tortillas
  
• 1 cup shredded lettuce

Directions

1. Slice the onion.
2. Mince the garlic cloves.
3. Place the pork in a slow-cooker.
4. Sprinkle the pork with pepper, ginger and cumin.
5. Add onion and garlic to the slow cooker. Pour pineapple juice and wine over roast.
6. Cover and cook on high for 7-8 hours.
7. Drain the liquid and shred the pork with a fork.
8. Warm the tortillas.
9. Scoop about 1/2 cup pork into each tortilla.
10. Top each taco with shredded lettuce and any additional toppings of your choice.

Ingredients

• 8 bamboo skewers
• 1 tablespoon olive oil
• 2 cloves garlic
• 1 bunch of basil leaves
• 1/4 cup pine nuts
• Ground black pepper
• 2 tablespoons freshly grated parmesan cheese
• 1 1/4 pounds boneless, skinless chicken breast
• 2 zucchini
• 24 cherry tomatoes

Directions

1. Soak the bamboo skewers in warm water for at least 30 minutes.
2. Preheat your grill.
3. Mince the garlic.
4. Toast the pine nuts.
5. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper and parmesan cheese in a blender or food processor.
6. Cut the chicken into ¾ inch cubes. Aim to cut 24 pieces.
7. Cut the zucchini into 1-inch pieces. Aim to cut 24 pieces.
8. Thread alternating pieces of chicken, zucchini and tomato onto the soaked skewers starting and ending with the chicken, using 3 pieces of chicken, 3 pieces of zucchini and 3 tomatoes.
9. Brush the kabobs with the basil mixture, coating well.
10. Grill the kabobs about 7 minutes, brushing with the basil mixture until it is all used. Turn the kabobs frequently until the chicken is cooked through and reaches 165°F.

Ingredients

• 16 oz. boneless, skinless chicken thighs
  
• 1 teaspoon dried rosemary
  
• 2 teaspoon olive oil
  
• 1 acorn squash
  
• 1 Granny Smith apple
  
• 1 tablespoon honey
  
• 1/4 teaspoon cinnamon
  
• 1/2 cup water

Directions

1. Preheat the oven to 375°F.
2. Season the chicken with the rosemary.
3. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat.
4. Place the chicken in the pot and sear for 3 minutes per side.
5. Cut the acorn squash in half lengthwise and scoop out the seeds. Cut each half into quarters; throw away the ends.
6. Core and slice the Granny Smith apple.
7. Place the acorn squash and apple slices around the chicken. Drizzle the honey evenly over the squash and apple slices and then sprinkle them with cinnamon. Pour the water over the chicken.
8. Bake for 45 minutes in the oven, uncovered.
9. To serve, divide into four plates and pour some of the juices over the chicken, squash and apples.

Ingredients

• cooking spray
  
• 20 oz 93% fat-free lean ground turkey
  
• 1 egg
  
• 1/2 cup old-fashioned rolled oats
  
• 1 clove garlic
  
• 1 tablespoon dijon mustard
  
• 1 teaspoon hot sauce
  
• 1 teaspoon salt-free steak seasoning
  
• ½ teaspoon ground black pepper
  
• 1/4 cup reduced-sugar BBQ sauce
  
• 1/4 cup whole berry cranberry sauce
  
• 1/4 cup fat-free, low-sodium chicken broth
  
• 1 tablespoon hot sauce

Directions

1. Preheat the oven to 400°F. Coat a baking sheet with cooking spray.
2. Mince or grate the garlic.
3. In a large bowl, mix together the turkey, egg, oats, garlic, mustard, hot sauce, steak seasoning and black pepper.
4. Scoop 25 meatballs the size of a heaping tablespoon onto the baking sheet. Set them side by side so they are touching.
5. Spray the tops of the meatballs with cooking spray and bake for 20 minutes or until the internal temperature is 165°F.
6. While the meatballs are baking, whisk together the BBQ sauce, cranberry sauce, chicken broth and hot sauce. Bring the mixture to a boil. Reduce the heat and simmer until thickened.
7. When the meatballs are done, toss them in the BBQ sauce to coat.

Ingredients

• 12 oz. bag broccoli slaw
  
• 3 carrots, shredded
  
• 1 pound boneless skinless chicken breasts, thinly sliced
  
• 3 ½ tablespoons hoisin sauce
  
• ¼ cup low-sodium, fat-free chicken broth
  
• 3 cloves garlic, minced
  
• 1 ½ teaspoons lower-sodium soy sauce
  
• 1 tablespoon cornstarch
  
• 4 low-carb whole wheat tortillas

Directions

1. Layer the slaw mix and carrots in the bottom of crockpot. Place the chicken on top.
2. Mix the hoisin sauce, chicken broth, garlic, soy sauce and cornstarch.
3. Pour over the chicken mixture and set the crockpot to high for 4-6 hours.
4. Warm the low-carb tortillas and serve 1 ½ cups of the mixture over each tortilla.

Ingredients

• 2 teaspoon olive oil
  
• 1 medium onion
  
• 1 red bell pepper
  
• 2 cloves garlic
  
• 8 oz turkey kielbasa
  
• 1 cup low-sodium, fat-free chicken broth
  
• 1/4 teaspoon crushed red pepper flakes
  
• 1/2 teaspoon ground black pepper
  
• 15.5-oz can black-eyed peas
  
• 8 oz quick-cooking, dry pearled barley
• 4 cups of water
  
• 2 scallions

Directions

1. Mince the garlic.
2. Seed and dice the bell pepper.
3. Dice the onion and the turkey kielbasa.
4. Heat the olive oil in a large sauté pan over medium heat. Add onion, bell pepper and garlic and sauté for 5 minutes.
5. In a separate pot, boil four cups of water. Once boiling, add the barley to the pot, cover it and reduce the temperature to a simmer for 10-12 minutes.
6. Add kielbasa and sauté for another 2 minutes.
7. Drain and rinse the black-eyed peas.
8. Add broth, red pepper flakes, ground black pepper and black-eyed peas. Bring to a boil then reduce to a low simmer for 7 minutes.
9. Remove the barley from heat, keep covered off the heat for 5 minutes.
10. Stir the cooked barley into the sauté pan and simmer for 2 more minutes.
11. Thinly slice the scallions.
12. Top with both the white and the green sliced scallions.

Ingredients

• 2 teaspoon olive oil
• 1 medium onion
• 2 carrots
• 3 celery stalks
• 1 pound sliced mushrooms
• 32 oz low-sodium, fat-free chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 cup cooked barley
• 2 cups cooked, shredded chicken

Directions

1. Dice the onion, carrots and celery stalks.
2. Heat olive oil in a soup pot over medium heat. Once hot, add the onion, carrots, celery and mushrooms. Sauté for 5 minutes.
3. Add broth, thyme, bay leaves, salt and pepper to the pot and bring it to a boil. Then, reduce to a simmer, covered for 20 minutes.
4. In a separate pot, boil four cups of water. Once boiling, add the barley to the pot, cover it and reduce the temperature to a simmer for 10-12 minutes.
5. Remove the barley from heat, keep covered off the heat for 5 minutes.
6. Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Ingredients

• Cooking spray
  
• 8 ounces asparagus
  
• 1 small eggplant
  
• 8 ounces sliced mushrooms
  
• 5 sprigs fresh thyme
  
• 2 cloves garlic
  
• Salt
  
• ¼ teaspoon ground black pepper
  
• 3 teaspoons olive oil
  
• 4 cups low sodium, fat free chicken broth
  
• 1 ½ cups quick cooking farro
  
• 1/3 cup parmesan cheese
  
• 4 (4 oz.) tilapia fillets

Directions

1. Preheat the oven to 375°F. Coat a large baking sheet with cooking spray.
2. Remove the stems and leaves from the thyme and throw the stems away.
3. Mince the garlic.
4. Trim and cut the asparagus into 1-inch chunks.
5. Cube the eggplant.
6. Combine the asparagus, eggplant, mushrooms, thyme, garlic, pepper, 2 teaspoons of olive oil and salt to taste on the baking sheet. Bake for 40 minutes, stirring occasionally.
7. Heat the chicken broth in a saucepan to a simmer. Then, keep warm at a low heat.
8. Heat 1 teaspoon of olive oil in a saucepan over medium heat. Add the farro and sauté for 2-3 minutes to toast.
9. Add ½ cup of broth to the farro and stir constantly until the liquid is absorbed. Repeat.
10. When you reach the last cup, add all but 1 tablespoon of the parmesan cheese.
11. Roast the vegetables for 40 minutes and then, turn the oven to the broil setting.
12. Add the tilapia fillets to the top of the vegetables.
13. Sprinkle each fillet with remaining parmesan cheese.
14. Broil the fish on top of the vegetables for 6-7 minutes. Don’t let the cheese burn.
15. Remove fish from vegetables and set aside. Stir roasted vegetables in to farrotto, then serve the fish on top of farrato.

Ingredients

• 8 oz pork shoulder
• 1/4 tsp ground black pepper
• 1/2 tsp salt-free seasoning
• 1/2 tablespoon olive oil
• 1 tablespoon tomato paste
• 1/2 cup low-sodium beef broth
• 1/4 teaspoon cinnamon
• 1/2 onion
• 2 celery stalks
• 1 1/2 carrots
• 1/2 small sugar/pie pumpkin
• 2 cloves of garlic
• 2 sprigs of thyme
• 1 bay leaf
• 7.5 can black beans, drained and rinsed

Directions

1. Trim off all visible fat from the pork and cut the pork into 1-inch cubes.
2. Season the cubed pork with the pepper and salt-free seasoning.
3. Seed the pumpkin.
4. Peel the carrots, onion and pumpkin.
5. Dice the onion, celery, carrots and pumpkin into large pieces.
6. Mince the garlic.
7. Heat the oil on high in a large sauté pan. Sauté the pork for 8 minutes to brown.
8. Remove the meat from the pan and add the tomato paste, beef broth and cinnamon. Whisk the ingredients and remove the pan from the heat.
9. Add the browned meat, liquid and remaining ingredients to the slow cooker and stir to combine.
10. Drain and rinse the beans.
11. Cook on high for 3 hours and 40 minutes. Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.