Unstuffed Eggroll

Unstuffed Eggroll

Food

Prep: 5 min | Serves 4

Ingredients

  • 1 lb lean ground pork
  • 1/2 tsp black pepper (divided use)
  • 1 tsp garlic powder
  • 1 tbsp olive oil
  • 1 clove garlic (minced)
  • 1 (16oz) bag packaged coleslaw mix
  • 2 tbsp lower sodium soy sauce
  • 1 tsp ground ginger
  • 3 green onions (sliced)

Directions

Season pork with 1/4 teaspoon pepper and the garlic powder. Sauté pork in a large skillet over medium-high heat until completely cooked. Drain fat if needed. Remove pork from pan and set aside.

Heat olive oil in pan and add garlic; sauté 30 seconds. Add coleslaw, soy sauce, ginger, and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently. Add pork back to pan and top with greenonions; heat 1–2 minutes.

Serve over brown rice or cauliflower rice if desired.

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Budget-Friendly Stuffed Peppers

Budget-Friendly Stuffed Peppers

Food

Prep: 8 min | Cook: 6 min | Serves: 4

Ingredients

  • 1 cup red or brown lentils
  • 2 cups water
  • 1 tbsp fresh ginger (grated)
  • 2 cloves garlic (minced)
  • 1 tsp turmeric
  • 1 lb lean ground chicken
  • 1 tbsp fresh cilantro (chopped)
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 6 small bell peppers
  • 1/2 cup low sodium chicken broth

Directions

Preheat oven to 350 degrees F. Add lentils, water, ginger, garlic and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool.

While lentils are cooking, mix ground chicken, cilantro, salt, ground black pepper and cayenne pepper in a medium bowl and set aside.

Cut the tops off of the peppers and cut out seed pod (save the tops). Clean out the ribs and any seeds from the inside of the peppers and line the peppers cut side up in a baking dish.

Set the tops off to the side. (Note: If the peppers won’t sit upright, trim just a little bit off the bottom of the peppers to even it out so it will sit up straight. Try not to cut a hole in the bottom so the mixture inside does not fall out). Once the lentils have cooled, stir them in to the chicken mixture and mix well to incorporate.

Fill each pepper with the chicken and lentil mixture but do not pack the mixture in tightly. Just gently fill to the top.

Place each pepper top back on to the peppers filled with the chicken and lentil mixture, then pour the chicken broth into the bottom of the pan.

Bake for 1 hour or until the internal temperature of the chicken mixture is 165 degrees.

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Spiced Lemon Yogurt Chicken Tenders

Spiced Lemon Yogurt Chicken Tenders

food

Prep: 8 min | Cook: 6 min | Serves: 4

Ingredients

  • 8 chicken tenderloins
  • 1 cup greek yogurt
  • 1 grated rind and juice of a large lemon
  • 1 tbsp paprika
  • 1 tbsp gingerroot (grated)
  • 1/2 tsp ground cumin
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1 medium lemon

Directions

Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag.

Seal tightly and toss back and forth until well coated.

Refrigerate 8 hours.

Heat a grill pan liberally coated with cooking spray over medium-high heat.

Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center.

Serve with the quartered lemon, if desired.

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Sloppy Janes

Sloppy Janes

food

Prep: 10 min | Cook: 20 min | Serves: 8

Ingredients

  • 1 Nonstick cooking spray
  • 1 medium onion (diced)
  • 1 medium red bell pepper
    (seeded and diced)
  • 1 clove garlic (minced)
  • 1 lb lean ground turkey
  • 1 tbsp tomato paste
  • 2 tbsp Dijon Mustard
  • 1 tbsp hot sauce
  • 2 cups canned crushed tomatoes
  • 1 tbsp honey or 2 packets artificial sweetener
  • 1/2 tsp black pepper
  • 8 whole wheat hamburger buns

Directions

Add cooking spray to a nonstick sauté pan over medium-high heat.

Add onion, red bell pepper and garlic. Sauté for 5 minutes, stirring frequently.

Add turkey and sauté 5-7 minutes, stirring frequently until turkey is just cooked through.

Add tomato paste, Dijon mustard, hot sauce, tomatoes, honey and ground black pepper.

Bring to a simmer for 5 minutes, stirring frequently.

Toast the hamburger buns. Fill each bun with 1/2 cup turkey mixture to make 8 sandwiches.

Optional: top each sandwich with lettuce, red onion, or pickles for crunch.

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Low carb Veggie Fried Rice Bowl

Low carb Veggie Fried Rice Bowl

Low-Carb-Veggie-Fried-TLC

Prep: 10 min | Cook: 5 min | Serves: 2

Ingredients

  • 1 tbsp canola or other vegetable oil
  • 1 cup diced cooked lean protein of your choice (such as chicken, pork, shrimp, tofu, etc)
  • 3 tbsp chopped scallions or other onion
  • 3/4 tsp grated fresh ginger
    (or 1/8 tsp ground ginger)
  • 1/2 tsp minced garlic (1 clove)
  • 1 1/2 cup assorted vegetables, chopped
    into bite-sized pieces
    (cooked or raw)
  • 1 1/2 cup cauliflower “rice”
  • 1 egg
  • 1 tbsp teriyaki sauce
  • 2 tbsp chopped fresh cilantro

Directions

Heat a nonstick wok or large skillet over medium-high heat. Add the oil and after about 20 seconds, add diced protein, onions, ginger, garlic, assorted veggies and riced cauliflower, stirring often with spoon or spatula, for about 2 minutes.

Reduce heat to medium and pull the mixture away from the center of the pan with a spatula and pour the beaten egg in the center.

When it starts to cook, use a spatula to stir all of the fried rice ingredients together for about a minute to finish cooking the egg.

Sprinkle teriyaki sauce and cilantro over the top and gently stir just to blend flavors (about 1 minute more).

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Easy Beef Chilli

Easy Beef Chilli

Easy Beef Chili

Prep: 15 min | Cook: 45 min | Serves: 8

Ingredients

  • 2 tbsp olive oil
  • 1 med onion (chopped)
  • 2 clove garlic (minced)
  • 1 jalapeño pepper
    (seeds removed, minced)
  • 1lb lean ground beef
  • 1 can low-sodium kidney beans R/D*
  • 1 can low-sodium cannellini or great
    northern beans R/D*
  • 1 can low-sodium black beans R/D*
  • 1 can no-added-salt fire-roasted
    diced tomatoes
  • 1 can no-added-salt fire-roasted
    diced tomatoes
  • 1 cup low-sodium beef broth
  • 2 tbsp chili powder
  • 2 tsp ground oregano
  • 1 tsp ground cumin
  • 1/2 tsp stevia brown sugar blend
  • 1/4 tsp salt
  • 1/4 tsp cayenne pepper
    * R/D = Rinse and drain

Directions

Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

Remove the chili from the heat and allow to cool for 10 minutes before serving.

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Simple Chicken Stirfry

Simple Chicken Stirfry

Chicken Stirfry

Prep: 10 min | Cook: 10 min | Serves: 4

Ingredients

  • 1 cup low sodium chicken broth
  • 2 tbsp lower sodium soy sauce
  • 3 tsp cornstarch
  • 1 clove garlic (minced or grated)
  • 1/2 tsp ground black pepper
  • 1 tbsp olive oil
  • 1 (14oz) bag frozen stir-fry vegetables
  • 1 1/2 cup cooked chicked

Directions

Add olive oil to a non-stick skillet over high heat. Add the frozen vegetables and sauté for 5-7 minutes.

While the vegetables are sautéing, whisk the broth, soy sauce, corn starch, garlic and black pepper in a bowl until combined.

Add the chicken and sauce to the pan and sauté another 5-7 minutes, until chicken is heated through and sauce is thickened.

Serve or let cool then store in an airtight container in the refrigerator for up to 1 week.

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Easy Chicken and Vegetable Casserole

Easy Chicken and Vegetable Casserole

Casserole

Prep: 5 min | Cook: 30 min | Serves: 8

Ingredients

  • 2 1/2 cups cooked grains such as brown
    rice, quinoa, or farro
  • 1 lb cooked chicken (chopped)
  • 1/4 tsp salt
  • 3 1/2 cups nonstarchy vegetables such
    as broccoli, asparagus, zucchini
    (fresh, frozen, or precooked)
  • 2 1/2 cups creamy mushroom or broccoli
    soup (*not condensed)
    3/4 cup shredded cheese such as
    cheddar, jack, or Gruyére

Directions

Preheat oven to 375°F. In a 2-quart baking dish, evenly layer the rice and then chicken.

Sprinkle with the salt. Layer with the vegetables. Slowly and evenly pour the soup on top. Sprinkle with the cheese. *Be sure to use a ready-to-eat creamy soup, not condensed. If all you have is condensed, thin it out with milk, broth, or water before adding to the casserole.

Bake uncovered until steaming hot, about 30 minutes, and serve.

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Broccoli and Shrimp Stir-fry

Broccoli and Shrimp Stir-fry

Broccoli and Shrimp

Prep: 15 min | Cook: 10 min | Serves: 4

Ingredients

  • 1/4 cup low sodium vegetable broth
  • 2 tbsp rice vinegar
  • 1 1/2 tbsp lower sodium soy sauce
  • 1 tbsp cornstarch
  • 1 tsp ground ginger
  • 1/2 tsp sriracha
  • 1/2 tsp stevia brown sugar blend
    (such as Truvia)
  • 3 tbsp olive oil (divided use)
  • 1 clove garlic (minced)
  • 1 1/4lb raw medium shrimp
    (peeled, deveined, and
    tails cut off)
  • 3 cups broccoli florets

Directions

In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.

Heat 2 Tbsp of the olive oil in a large skillet or wok.

When the oil is shimmering, add the garlic and cook until fragrant (30 seconds).

Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.

Heat the remaining 1 Tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.

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Braised Chicken

Braised Chicken

Braised Chicken Mushrooms

Prep: 15 min | Cook: 30 min | Serves: 4

Ingredients

  • 1 tbsp olive oil
  • 1 lb boneless, skinless chicken
    thighs (boneless, skinless)
  • 1 tsp margarine (trans-fat-free)
  • 1/2 onion(s) (finely diced)
  • 8 oz. sliced mushrooms
  • 3 tbsp balsamic vinegar
  • 1 1/2 cup low sodium chicken broth

Directions

Heat oil in a large Dutch oven over medium-high heat.Add chicken thighs and sauté for 3 minutes per side. Remove from pan and set aside.

Add margarine to pan and melt. Add onion and sauté for 2 minutes. Add mushrooms and sauté for 3-5 minutes until liquid is released; stirring frequently.

Add balsamic vinegar to pan and cook with mushrooms for 1 minute. Add chicken thighs back to pan and place mushrooms on top of chicken. Pour chicken broth into pan.

Bring the chicken broth to a boil. Reduce the heat to medium-low, cover the pan with a heavy, tight-fitting lid, and simmer for 25 minutes.

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