by Guest | Dec 15, 2021 | Recipes
Prep Time: 20 minutes
Cook Time: 30-40 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 cup diced onion
- 2 cloves garlic, chopped or 1/2 teaspoon garlic powder
- 3⁄4 cup chopped carrot
- 2 stalks celery, chopped
- 2 cups bite-sized cubed sweet potato, white potato or winter squash
- 4 to 5 cups low-sodium vegetable broth
- 3⁄4 cup corn, fresh, frozen or canned (drained and rinsed)
- 1 can (16 ounces) pink salmon, drained (mash bones and skin)
- 1⁄2 teaspoon pepper
- 3⁄4 teaspoon dried dill
- 1 teaspoon lemon juice
- 2 to 3 cups cooked wild rice or wild rice mix, heated
- chopped parsley (optional)
- lemon slices (optional)
Directions
- Wash hands with soap and water.
- In a saucepan over medium heat, cook the onion in oil for 2 to 3 minutes. Add the garlic, carrots and celery and cook until the vegetables are soft.
- Add the potato and vegetable broth. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes until the potato is tender.
- Add the corn, salmon, pepper, dill and lemon juice. Return to simmer until heated through.
- Place ¼ to 1/3 cup cooked wild rice in the bottom of a bowl and ladle stew over the rice. Top with chopped parsley and lemon slice, if desired.
- Refrigerate leftovers within 2 hours.
Notes
- Serve stew over other cooked whole grains such as brown rice or quinoa.
- Try other fresh or dried herbs, such as basil, oregano, sage or rosemary.
- Including the bones and skin of the salmon adds calcium and healthy oil (omega-3 fatty acids) to the stew.
Thanks to the Food Hero Indigenous Peoples work group for this recipe.
Photo & Recipe Source: https://www.foodhero.org/recipes/wild-rice-salmon-stew
by Guest | Dec 8, 2021 | Recipes
Prep Time: 5 minutes
Cook Time: 30 minutes
Ingredients
- 1 cup tomato pasta sauce
- 1 pound chicken breast cut or pounded into 1/2-inch thick slices
- ¼ teaspoon each salt and pepper
- 1 package frozen spinach, thawed and drained or 4 cups fresh spinach leaves
- ¾ cup shredded mozzarella cheese
Directions
- Preheat oven to 350 degrees F.
- Pour ½ cup of pasta sauce in a large baking dish. Sprinkle salt and pepper over chicken and add to the dish. Top with remaining ½ cup of pasta sauce, spinach and mozzarella.
- Bake for 30 to 40 minutes until chicken is no longer pink inside and cheese begins to turn brown.
- Refrigerate leftovers within 2 hours.
Notes
- Do not rinse raw poultry.
- Wash hands and all surfaces and utensils after touching raw chicken.
- Try other fresh or frozen and thawed leafy greens.
Photo & Recipe Source: https://www.foodhero.org/recipes/spinach-and-chicken-italian
by Guest | Nov 30, 2021 | Recipes
Prep Time: 15 minutes
Cook Time: 25 minutes
Ingredients:
- 1 tbsp olive oil
- 1 medium onion
- 2 medium carrots (diced, about 1 ½ cups)
- 2 celery stalks (diced)
- 8 oz. sliced mushrooms
- ½ cup quick cooking barley
- 4 cups low-sodium chicken broth
- 2 cups water
- 2 cups cooked turkey breast (shredded or diced)
- ½ tsp salt
- ½ tsp ground black pepper
Directions:
- Add the olive oil to a soup pot over medium-high heat.
- Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
- Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
- Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/diabetes-turkey-barley-soup.html
Photo Credit: Photography by Terry Doran; Food Styling by Skyler Myers; Styled by Stacey Heston.
by Guest | Nov 23, 2021 | Recipes
Prep Time: 10 minutes
Cook Time: 3 minutes
Ingredients:
- 1 ¼ lbs green beans (trimmed)
- 2 tsp olive oil
- 2 ½ tbsp chopped hazelnuts
- 2 tbsp dried cranberries
- 1/8 tsp salt
- 1/8 tsp black pepper
- Zest of 1 lemon
Directions:
- In a small bowl, combine the oil, nuts, cranberries, salt & pepper. Top the green beans with the cranberry-nut mixture. Garnish with the lemon zest.
- Fill a large pot 2/3 full of water and bring to a boil. Add the green beans, turn off the heat, and let the green beans stand in the water for 3 minutes. Drain the beans and add them to a serving bowl of platter.
Source: Diabetes Forecast. Recipe Credit: Robyn Webb, MS, LN. Photo Credit: Terry Doran. https://www.diabetesfoodhub.org/recipes/thanksgiving-green-beans-with-cranberries-and-hazelnuts.html
by Guest | Nov 17, 2021 | Recipes
Prep Time: 10 minutes
Ingredients:
- 8 oz light cream cheese (softened)
- 30 mini-nilla wafer cookies
- ¼ cup light sour cream
- ¼ Splenda sugar blend
- 1 egg
- ½ tsp vanilla extract
- ¾ cup canned pure pumpkin
- ½ tsp ground cinnamon
- 1 pinch ground nutmeg
Directions:
- Preheat oven to 350 degrees
- Line mini-muffin pan with paper baking cups and place one Nilla wafer in the bottom of each cup.
- In a medium bowl, add remaining ingredients and mix with an electric mixture until smooth.
- Fill each muffin cup with pumpkin-cream cheese mixture.
- Place muffin pan in oven and bake for 30 minutes or until done. Serve cool.
Photo Source: Peter Papoulakos
Recipe Source: Diabetes Food Hub (https://www.diabetesfoodhub.org/recipes/mini-pumpkin-tarts.html?home-category_id=20)
by Guest | Nov 10, 2021 | Recipes
Prep Time: 45 minutes
Ingredients
- ⅓ cup dried bulgur
- 1 cup boiling water
- ½ pound Brussels sprouts (2 cups)
- ½ cup dried cranberries
- ¼ cup chopped nuts (any type)
- ¼ cup orange juice
- 2 Tablespoons vegetable oil
- 2 Tablespoons vinegar
- ¼ teaspoon salt
- ¼ teaspoon pepper
Directions
- Wash hands with soap and water.
- Cover bulgur with boiling water and let stand until soft, about 30 minutes. Pour off any excess water.
- Rinse and trim Brussels sprouts. Cut in half lengthwise then slice crosswise into thin strips.
- In a large bowl combine bulgur, Brussels sprouts, cranberries and nuts.
- In a small bowl or jar with a lid, combine orange juice, oil, vinegar, salt and pepper. Mix or shake well. Pour dressing over salad and serve.
- Refrigerate leftovers within 2 hours.
Notes
- No nuts? Use sunflower or pumpkin seeds.
- No dried cranberries? Use any type of dried fruit.
Recipe & Photo Source: https://www.foodhero.org/recipes/brussels-sprouts-cranberry-and-bulgur-salad
