by Guest | Jun 1, 2022 | Recipes
Prep Time: 12 minutes
Ingredients:
- 2 (14.5 oz) cans of black beans (rinsed and drained)
- 2 cups frozen corn (thawed)
- 1 finely diced red bell pepper
- ½ cup diced red onion
- ½ cup chopped fresh cilantro
- 2 small limes (juiced)
- 3 tbsp olive oil
- ½ tsp cumin
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
Directions:
- In a medium bowl, combine beans, corn, red pepper, red onion, and cilantro.
- In a small bowl, whisk together remaining ingredients and pour over the bean salad. Toss to coat.
Recipe Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/black-bean-and-corn-salad-quick-recipe.html?home-category_id=27
Photo Credit: Mittera
by Guest | May 25, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
by Guest | May 18, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
- 2 lbs asparagus
- 1 tsp olive oil
- ¼ tsp black pepper
- Zest of 1 lemon
- 2 tbsp Parmesan cheese (grated)
- 1 tbsp lemon juice
Directions:
- Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
- In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
- Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender.
- Remove from the oven, then sprinkle with cheese and lemon juice.
Recipe Credit: Diabetes Food Hub, Christy Brissette, MS, RD. https://www.diabetesfoodhub.org/recipes/roasted-asparagus-with-parmesan.html
by Guest | May 11, 2022 | Recipes
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 pound boneless, skinless chicken breast
- 1 can (14.5 ounces) diced tomatoes, with juice
- 1 cup chili sauce (about 9 ounces)
- 1 green bell pepper, diced
- 2 stalks celery, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1 teaspoon basil
- 1 teaspoon dried parsley
- ¼ teaspoon cayenne pepper
Directions
- Wash hands with soap and water
- Heat a skillet over medium high heat (350 degrees F in an electric skillet). Add the oil and chicken and cook until it is not pink inside after cutting.
- Reduce heat to medium (300 degrees F in an electric skillet).
- Add the tomatoes with juice and the rest of the ingredients.
- Bring mixture to a boil; reduce heat to low. Cover skillet and simmer for 10 to 15 minutes. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- Serve over cooked rice or pasta. Use brown rice or whole-wheat pasta to include whole grains.
- No chili sauce? Make your own sauce by mixing these ingredients:
1 can (8 ounces) tomato sauce
1 Tablespoon vinegar
1 teaspoon packed brown sugar
1 teaspoon chili powder
Photo and Recipe Source: https://www.foodhero.org/recipes/chicken-creole
by Guest | May 4, 2022 | Recipes
Prep Time: 10 minutes
Cook Time: 5 minutes
Ingredients
- 1 ¼ cups all-purpose flour
- 1 Tablespoon baking powder
- 1 Tablespoon sugar
- ¼ teaspoon salt
- ¼ teaspoon spice such as cinnamon, nutmeg, or pumpkin spice (optional)
- 1 egg
- 1 cup non-fat or 1% milk (add 2 Tablespoons for thinner pancakes)
- 2 Tablespoons vegetable oil
- 1 teaspoon vanilla (optional)
Directions
- Wash hands with soap and water.
- Mix together flour, baking powder, sugar and salt in a medium bowl. Add the spice, if desired.
- In a separate bowl, beat egg until well blended. Add milk and oil. Add the vanilla, if desired.
- Add liquids to dry ingredients and stir just until lumps disappear.
- Lightly spray a large skillet or griddle with non-stick cooking spray or lightly wipe with oil. Heat skillet or griddle over medium-high heat (350 degrees F in an electric skillet). The skillet is hot enough when a few drops of water sprinkled on it skitter and bounce around.
- Pour about ¼ cup of batter per pancake onto the hot skillet or griddle. Cook until bubbles come to the surface of the pancake and the edges start to look dry. Turn over. Cook until cooked through and the bottom is golden brown.
- Refrigerate leftover pancakes and enjoy them reheated for up to 2 days.
Notes
- Combine wet ingredients ahead of time. Store in the refrigerator up to 2 days.
- Mix the dry ingredients ahead of time and store in a sealed container.
- No eggs? Replace them with 2 Tablespoons water.
- Replace the milk with buttermilk.
Variations:
Whole wheat – use whole wheat pastry flour or replace about half the all-purpose flour with whole wheat flour. Add 1-2 Tablespoons of water or milk if batter is too thick.
Oatmeal – replace about half the flour with rolled oats. Soak the rolled oats in the milk for 5 minutes before mixing the batter.
Corn Cakes – Omit the sugar, replace up to half the flour with cornmeal and add 1/2-1 cup of cooked corn.
Buttermilk – replace the milk with buttermilk; reduce the baking powder to 2 teaspoons and add ½ teaspoon baking soda.
Apple – Add ½ cup apple shredded or cut into small pieces to the liquid ingredients.
Berry – Try blueberries, raspberries, blackberries or a mix. After batter is poured on the skillet or griddle, sprinkle the tops with berries, before turning to cook the other side. No need to thaw frozen berries.
Pumpkin – Add 1/2 cup canned pumpkin.
Zucchini – Try 1/2 cup grated, squeezed, zucchini.
Waffles – This batter also works great in waffle makers!
Photo & Recipe Source: https://www.foodhero.org/recipes/favorite-pancakes-eggs
by Guest | Apr 27, 2022 | Recipes
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients
- ½ pound lean ground beef (15% fat)
- 1 onion, diced (about 1 cup)
- 2 cloves garlic, minced, or 1/2 teaspoon garlic powder
- 1 small zucchini, chopped (about 1 1/2 cups)
- 1 jar (24 to 26 ounces) tomato-based pasta sauce
- ½ teaspoon dried basil
- ½ teaspoon dried oregano
- ¼ teaspoon red pepper flakes (optional)
- 12 ounces rotini pasta (about 4 cups)
- 1/2 cup (2 ounces) shredded cheddar cheese
- 1 1/2 cups (6 ounces) shredded mozzarella cheese
Directions
- Wash hands with soap and water.
- In a large skillet, cook beef, onion, garlic and zucchini over medium-high heat (350 degrees F in an electric skillet) until meat is browned and broken into pieces. Drain any fat (see Notes).
- Add the pasta sauce, basil, oregano and red pepper flakes, if desired. Bring to a simmer and cook on medium low (275 degrees F in an electric skillet) for 15 minutes.
- Cook the pasta in boiling water according to package directions.
- Drain the pasta and add to the sauce in the skillet. Stir in the cheese and cover until the cheese is melted.
- Refrigerate leftovers within 2 hours.
Notes
- Substitute broccoli for zucchini. Cook fresh broccoli with the pasta in step 3 or add frozen broccoli in step 2.
- Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
Source: https://www.foodhero.org/recipes/cheesy-beef-pasta
