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Health & Flavor Come Together

Looking for some inspiration in your cooking? Check out these healthy, delicious recipes.

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Background image: Waldorf salad 409 BGC

Blueberry Almond Waldorf Salad

Recipe from Diabetes Self-Management Magazine, March/April 2018

This is an enjoyable, low-sodium, diabetes-friendly salad that is simple to prepare and incorporates the bounty of spring. It’s low in fat, cholesterol and sodium and it’s full of flavor, thanks to the blueberries that provide antioxidants and the spinach providing vitamins A and C, magnesium and iron.

Ingredients

  • 1/4 cup sliced or chopped almonds
  • 1/4 cup plain low-fat yogurt
  • 1/2 teaspoon Dijon mustard 
  • 1 teaspoon honey
  • 1 large Gala or other red apple, cut into 1/2-inch pieces
  • 1 large Granny Smith apple, cut into 1/2-inch pieces
  • 1/2 cup fresh blueberries
  • 2 cups baby spinach

Directions

  1. In a small non-stick pan over medium-low heat, cook almonds until lightly toasted, stirring frequently. Transfer to a plate to cool.
  2. Stir yogurt, honey and mustard in a large bowl until smooth.
  3. Add apples, blueberries, spinach and almonds; toss to coat.  Serve immediately.

Makes 4 1-cup servings

Nutrition facts per serving: 

  • Calories: 107
  • Total fat: 3g
  • Cholesterol: 1mg
  • Sodium: 34mg
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 3g
Background image: Mexican Pane Quinoa includes black beans, quinoa, onions, tomatoes corn and avocado.

Mexican Pan Quinoa

Recipe adapted from Cook Like a Champion

Who doesn’t like a one-pan entrée? Turn to this recipe for a quick, go-to, plant-based meal that you can throw together at a moment’s notice with foods you probably already have in the pantry. Try pairing with a green salad or veggies for a complete meal. 

Ingredients:

  • 1 tablespoon olive oil
  • 2 cloves minced garlic
  • 1/2 medium onion, diced
  • 1 cup uncooked quinoa
  • 1 cup low sodium vegetable broth
  • 1 15-ounce can no added salt black beans, drained and rinsed
  • 1 14.5-ounce can fire roasted diced tomatoes
  • 1 cup corn frozen corn kernels
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • Black pepper to taste
  • 1 avocado, halved, seeded, peeled and diced
  • 1/4 cup chopped fresh cilantro leaves

Directions: 

  1. Heat olive oil in a large skillet over medium high heat. Add garlic and onion, and cook, stirring frequently until onions start to become transparent. 
  2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, and cumin; season with pepper to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice, and cilantro. 
  3. Serve immediately.

Makes 6 servings.

Nutritional information per serving:

  • Calories: 310
  • Protein: 11g
  • Carbohydrates: 44g
  • Sodium: 244mg

 

Background image: Hoisin-chicken-309-BGC

Hoisin Chicken

Recipe from The 4 Ingredient Diabetes Cookbook

Ingredients

  • 3 Tbsp. hoisin sauce
  • 1 tsp. orange zest
  • 3 Tbsp. orange juice
  • 1 pound boneless, skinless chicken breasts, rinsed, patted dry, and cut into thin slices or strips

Directions

  1. Stir the hoisin sauce, orange zest, and juice together in a small bowl and set aside.
  2. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add the chicken, and cook 6-7 minutes or until the chicken just begins to lightly brown and is cooked through. Use two utensils to stir as you would when stir-frying.
  3. Place the chicken on a serving platter. Add the hoisin mixture to the skillet and cook 15 seconds, stirring constantly. Spoon evenly over the chicken.
     

Makes 4 servings.

Nutrition information per serving

  • Calories: 152
  • Fat: 3 g
  • Cholesterol: 66 mg
  • Sodium: 210 mg
  • Carbohydrates: 5 g
     
Background image: Pumpkin-pie-oatmeal-309-BGC

Baked Pumpkin Pie Oatmeal

Recipe adapted from Budget Bytes

Ingredients

  • 1 15-ounce can pumpkin puree
  • 1/3 cup brown sugar
  • 2 large eggs
  • 1 teaspoon pumpkin pie spice
  • 1/2 teaspoon salt
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cups 1-percent milk
  • 2 1/2 cups dry old-fashioned oats

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a large bowl, whisk together the pumpkin puree, brown sugar, eggs, vanilla, pie spice, salt and baking powder until smooth.
  3. Whisk in the milk.
  4. Mix the dry oats into the pumpkin mixture.
  5. Coat an 8 x 8 baking dish with non-stick spray and pour in the mixture.
  6. Cover with foil and bake for 50 minutes, removing the foil after the first 30 minutes.
  7. Serve hot right out of the oven.  Leftovers are delicious and may be eaten cold or reheated.

Makes 7 servings.

Nutritional information

  • Calories: 220
  • Fat: 4g
  • Sodium: 260mg
  • Carbohydrates: 37g
  • Fiber: 5g
  • Protein: 10g