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Health & Flavor Come Together

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

Come back often for new recipes as well.

Background image: A fresh quinoa, spinach, avocado, zucchini and bell pepper salad.

Avocado Butter Lettuce Salad

Recipe adapted from Cooking Light Magazine 

Ingredients

  • 1 cup thinly sliced red onion
  • 2 tbsp olive oil
  • 1 tbsp fresh lime juice
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 3 cups torn butter lettuce
  • 1 cup sliced avocado, optional  

Directions

  1. Combine onion, olive oil, lime juice, salt and pepper in a medium bowl. Let stand 10 minutes.
  2. Add lettuce and avocado, toss gently. Serve immediately.  

Makes 4 servings.  

Nutrition information per serving

  • Calories: 120 calories
  • Fat: 10g
  • Carbohydrates: 8g
  • Protein: 2g
  • Fiber: 4g
Background image: Hoisin-chicken-309-BGC

Hoisin Chicken

Recipe from The 4 Ingredient Diabetes Cookbook

Ingredients

  • 3 tablespoons 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: Spinach frittata

Spinach Frittata

Recipe created by by Raquel Pereira, MS, RD, LD, Academy of Nutrition and Dietetics

Ingredients
2 eggs
1/4 cup egg whites, Egg Beaters, or equivalent
1 cup baby spinach, chopped
1/4 cup feta cheese
1 red tomato, chopped
1/4 small onion, chopped
Basil to taste, chopped
1 teaspoon salt
Black pepper to taste
2 tablespoons olive oil

Directions
Mix spinach, basil, tomato and onions together. Add salt and pepper.

Blend egg whites with a fork in medium bowl. Add vegetable mixture.

Heat olive oil in medium skillet, then add mixture.

Cook at medium heat until bottom is golden.

Flip to finish cooking the other side, 1 to 2 minutes.

Makes 4 servings.

Note
Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Menu suggestion
Serve with salad and whole wheat bread with trans-fat-free margarine.

Nutritional content per serving: 138 calories, 11.4g fat, 2.7g carbohydrates, 753.5mg sodium, 6.6g protein, 1.1g fiber.