A new weeknight staple in our house! Quick to throw together using ingredients I commonly have on hand. We love to serve with extra veggies on top and more salsa on the side. It is not the most beautiful dish, but it sure tastes yummy! Great as leftovers for lunch the next day, too.
1 medium-large chicken breast, chopped into bite size pieces
1/2 yellow onion, chopped
1 Tbsp fajita seasoning (use as desired)
1 tsp cracked black pepper (use as desired)
1 can low-sodium chicken broth
1 cup salsa (I like to use chunky style salsa)
1 cup uncooked instant brown rice
1/2 cup cheese, shredded
additional veggies for topping: sliced bell pepper, sliced onion, chopped tomato, avocado Continue reading
Basing your meals on the government’s MyPlate is a simple and effective way to both manage diabetes and lose weight. The first step in the right direction towards healthy eating, “Create your plate” lets you still choose the foods you want, but changes the portion sizes so you are getting larger portions of non-starchy high-nutrient vegetables and a smaller portion of starchy and higher calorie foods. When you are ready, you can try new foods within each food category and expand your healthy eating goals.
Try these seven steps to get started:
- Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have three sections on your plate.
- Fill the largest section with non-starchy vegetables such as:
- spinach, carrots, lettuce, greens, cabbage, bok choy
- green beans, broccoli, cauliflower, tomatoes,
- vegetable juice, salsa, onion, cucumber, beets, okra,
- mushrooms, peppers, turnips
- Now in one of the small sections, put grains and starchy foods such as:
- whole grain breads, such as whole wheat or rye
- whole grain, high-fiber cereal
- cooked cereal such as oatmeal, grits, hominy or cream of wheat
- rice, pasta, dal, tortillas
- cooked beans and peas, such as pinto beans or black-eyed peas
- potatoes, green peas, corn, lima beans, sweet potatoes, winter squash
- low-fat crackers, snack chips, pretzels and light popcorn
- And then in the other small section, put your protein such as:
- chicken or turkey without the skin
- fish such as tuna, salmon, cod or catfish
- other seafood such as shrimp, clams, oysters, crab or mussels
- lean cuts of beef and pork such as sirloin or pork loin
- tofu, eggs, low-fat cheese
- Add a serving of fruit, a serving of low fat dairy or both as your meal plan allows.
- Choose healthy fats in small amounts. For cooking, use oils. For salads, some healthy additions are nuts, seeds, avocado and vinaigrettes.
- To complete your meal, add a low-calorie drink like water, unsweetened tea or coffee
See more at: www.diabetes.org and www.choosemyplate.gov
My husband, Sean (and I!), LOVED this corned beef I made for St. Patrick’s Day! So simple to make and so so so flavorful and tender. Try with my favorite Cabbage & Potato Bake! Perfect St. Patrick’s Day meal. And, if you have any leftovers (we did not…) make homemade grilled reubens with the leftover corned beef.
3 lbs pre-packaged raw corned beef
black pepper, to taste
salt-free seasoning blend, to taste
1/4 cup hot sweet mustard
2 Tbsp brown sugar Continue reading
Happy St. Patrick’s Day! This recipe is the BEST side dish to corned beef. Tender cabbage, potatoes, caramelized onions, and crispy bacon. What more can you ask for? Caution: I only make once a year… all in moderation!!
1 cabbage (I look for a medium-small one)
2-3 baking potatoes (depending on size)
6oz bacon, chopped
1 yellow onion, peeled and sliced
cracked black pepper, to taste
1 can chicken broth Continue reading
One of my favorite vegetable side dishes! I love the crispy edges and the bold flavors produced by roasting in a hot oven. Cauliflower is another great vegetable to cook in a similar way.
1 pound Brussels Sprouts
2 Tbsp Extra-Virigin Olive Oil
salt and ground black pepper, to taste (I usually use 1/4 tsp of each)
1 tsp crushed red pepper flakes (more or less, as desired) Continue reading
Another warm comfort food inspired “healthified” dish. Make this dish less starchy by mashing cauliflower into the potatoes – you can’t even tell! I like to add in more vegetables than the traditional peas & corn.. mix in whatever veggies you have in the house! This comforting, creamy, hearty (and healthy!) dish won’t leave you feeling guilty after you reach for seconds.
2 large potatoes, chopped into 2-inch pieces
1 small head cauliflower, chopped into 2-inch pieces
2/3 cup low fat milk
3 Tbsp butter, divided
salt & pepper
1 lb lean ground turkey (or lean beef)
1/2 onion, chopped
2 garlic cloves, minced
3 Tbsp all-purpose flour
1 Tbsp tomato paste
1 Tbsp Worcestershire sauce
1 Tbsp low-sodium soy sauce
1 can chicken broth
2 cups frozen vegetable medley (corn, peas, carrots, green beans, lima beans, etc) Continue reading