Satisfying Suppers
Looking for simple and delicious ideas for diabetes-friendly dinners? From pizza and pasta to steaks and more, these tasty dishes won’t disappoint.
Steak Florentine
Hands-on Time: 17 minutes
Total Time: 22 minutes
Serves: 4
This satisfying beef dish hails from Florence, Italy. Often, this traditional recipe is made with a thick cut of rib-eye, but we’ve substituted filet mignon. A paste of fresh garlic, rosemary, and olive oil infuses the steaks with flavor.
2½ teaspoons chopped fresh rosemary
2 teaspoons olive oil
4 garlic cloves, peeled
½ teaspoon freshly ground black pepper
¼ teaspoon salt
4 (4-ounce) beef tenderloin steaks (1½ inches thick), trimmed
Cooking spray
2 cups trimmed arugula
2½ cups hot cooked brown rice
4 lemon wedges
Rosemary leaves (optional)
1 Preheat grill to medium-high heat.
2 Place first 3 ingredients in a blender; process until mixture forms a paste, stopping blender and scraping down sides frequently.
3 Sprinkle pepper and salt over both sides of steaks; spread garlic paste over both sides of steaks.
4 Place steaks on grill rack coated with cooking spray, and grill 5 minutes on each side or until desired degree of doneness. Remove from grill; let stand 5 minutes. Serve steak over arugula with rice. Squeeze a lemon wedge over each serving and garnish with rosemary, if desired.
PER SERVING (serving size: ½ cup arugula, 1 steak, and about ½ cup rice):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 308; Fat 10.9g (sat 3.4g, mono 5g, poly 1g, trans 0g); Protein 22g; Carbohydrate 38g; Fiber 3g; Sugars 1g; Cholesterol 54mg; Iron 3mg; Sodium 196mg; Potassium 363mg; Phosphorus 266mg; Calcium 41mg
Flank Steak and Edamame with Wasabi Dressing
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
Wasabi paste adds strong, horseradish-like flavor.
1 (1-pound) flank steak, trimmed
2 tablespoons plus 2 teaspoons lower-sodium soy sauce, divided
½ teaspoon freshly ground black pepper
⅛ teaspoon salt
Cooking spray
2 teaspoons dark sesame oil
1 tablespoon ground ginger
2 teaspoons bottled minced garlic
1 (10-ounce) package frozen shelled edamame (green soybeans), thawed
¼ cup rice vinegar
2 teaspoons wasabi paste
1 Heat a grill pan over medium-high heat. Rub steak with 2 teaspoons soy sauce; sprinkle with pepper and salt. Coat pan with cooking spray. Add steak to pan. Cook 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 10 minutes. Cut steak diagonally across grain into ½-inch-thick slices.
2 While steak stands, heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat. Add ginger and garlic; sauté 1 minute, stirring occasionally. Add 2 tablespoons soy sauce and edamame to pan; cook 2 minutes.
3 Combine vinegar and wasabi paste in a bowl, stirring until smooth. Serve steak over edamame mixture, and drizzle with vinegar mixture.
PER SERVING (serving size: ½ cup edamame mixture, 3 ounces steak, and 1 tablespoon vinegar mixture):
Food Choices: ½ Starch, 4 Lean Proteins, 1 Fat
Calories 282; Fat 12.4g (sat 3.1g, mono 3.6g, poly 3.9g, trans 0g); Protein 32g; Carbohydrate 9g; Fiber 3g; Sugars 5g; Cholesterol 65mg; Iron 4mg; Sodium 430mg; Potassium 824mg; Phosphorus 351mg; Calcium 49mg
Thai Basil Beef with Rice Noodles
Hands-on Time: 18 minutes
Total Time: 18 minutes
Serves: 4
Sure to become a fast favorite, this flavorful Thai dish boasts multiple Power Foods. Use kitchen shears or a knife and fork to chop the rice noodles into smaller pieces, which will make them easier to toss with the curry–lime juice dressing.
8 cups water
1 (1-pound) flank steak, trimmed
1½ cups (1½-inch-long) slices fresh asparagus (about 1 pound)
4 ounces wide rice stick noodles (bánh pho)
3 tablespoons fresh lime juice
1 tablespoon fish sauce
½ teaspoon Thai red curry paste
1 cup cherry tomatoes, halved
½ cup thinly sliced fresh basil
1 Heat a large grill pan over medium-high heat.
2 While pan heats, bring 8 cups water to a boil in a large saucepan.
3 Add steak to grill pan; grill 5 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak across grain into thin slices.
4 While steak cooks, add asparagus to boiling water; cook 2 minutes. Remove asparagus with a slotted spoon. Add noodles to boiling water; cook 3 minutes or until done. Drain; rinse well. Cut noodles into smaller pieces; place in a medium bowl.
5 While noodles cook, combine lime juice, fish sauce, and curry paste in a large bowl. Add one-half of lime mixture to noodles; toss to coat. Add steak, asparagus, tomatoes, and basil to remaining lime mixture in large bowl; toss to combine. Serve steak mixture over noodles.
PER SERVING (serving size: ½ cup noodles and 1 cup steak mixture):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 280; Fat 6.9g (sat 2.8g, mono 2.7g, poly 0.3g, trans 0g); Protein 25g; Carbohydrate 29g; Fiber 2g; Sugars 2g; Cholesterol 65mg; Iron 4mg; Sodium 421mg; Potassium 508mg; Phosphorus 220mg; Calcium 48mg
Soba with Marinated Beef and Tomatoes
Hands-on Time: 15 minutes
Total Time: 20 minutes
Serves: 6
You can substitute whole-wheat uncooked spaghetti or vermicelli noodles for the soba. Sprinkle with toasted sesame seeds and additional sliced green onions, if you like.
1 (1-pound) flank steak, trimmed
1 teaspoon cornstarch
1 teaspoon water
½ teaspoon lower-sodium soy sauce
10 ounces uncooked soba (buckwheat noodles)
1 teaspoon canola oil
½ cup (1-inch) sliced green onions
½ cup fat-free, lower-sodium chicken broth
4 plum tomatoes, quartered (about ½ pound)
1 teaspoon oyster sauce
1 garlic clove, crushed
1 Cut steak diagonally across grain into thin slices. Combine cornstarch, 1 teaspoon water, and soy sauce in a large zip-top plastic bag. Add steak; seal and toss well to coat. Marinate in refrigerator 10 minutes.
2 While steak is marinating, cook noodles according to package directions. Drain noodles, and keep warm. Remove steak from bag, discarding marinade.
3 Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add green onions, and sauté 30 seconds. Add steak, and cook 4 minutes or until steak loses its pink color. Remove steak from pan, and keep warm.
4 Add chicken broth and tomatoes to pan, and stir well. Cover, reduce heat, and cook 3 minutes or until thick. Stir in steak, oyster sauce, and garlic, and cook 4 minutes or until thoroughly heated. Combine beef mixture with noodles in a large bowl, and toss well.
PER SERVING (serving size: 1 cup):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 2 Lean Proteins
Calories 286; Fat 5.6g (sat 1.5g, mono 1.9g, poly 0.4g, trans 0g); Protein 22g; Carbohydrate 35g; Fiber 3g; Sugars 2g; Cholesterol 44mg; Iron 3mg; Sodium 447mg; Potassium 497mg; Phosphorus 280mg; Calcium 29mg
Quick Curried Beef
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
This mildly spicy and slightly sweet meal will satisfy fans of Asian-inspired flavors.
1 (3½-ounce) bag boil-in-bag long-grain rice
1 (1-pound) flank steak, trimmed
Cooking spray
½ cup (1-inch) sliced green onions
1 garlic clove, minced
1 tablespoon ground coriander
1 teaspoon ground cumin
¼ teaspoon salt
¼ teaspoon ground turmeric
1 (14.5-ounce) can diced tomatoes, drained
1 Cook rice according to package directions, omitting salt and fat.
2 While rice cooks, cut steak diagonally across grain into thin slices.
3 Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onions and garlic; sauté 2 minutes. Add coriander, cumin, salt, and turmeric; sauté 1 minute.
4 Add steak; sauté 6 minutes or until done. Add tomatoes, and reduce heat to low. Cook 3 minutes or until thoroughly heated. Serve over rice.
PER SERVING (serving size: ½ cup rice and 1 cup beef mixture):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 289; Fat 6.5g (sat 2.3g, mono 2.2g, poly 0.3g, trans 0g); Protein 27g; Carbohydrate 28g; Fiber 3g; Sugars 3g; Cholesterol 68mg; Iron 4mg; Sodium 251mg; Potassium 538mg; Phosphorus 265mg; Calcium 67mg
Ingredient Pointer
Flank steak is a tender, flavorful, and very lean cut of beef. It is a thin steak from the abdomen of the cow and is sometimes called London broil. The trick to ensuring tenderness is to slice this steak across the grain. Look for the long fibers running lengthwise on the steak, and slice the steak across the width of the steak, not the length.
Individual Salsa Meat Loaves
Hands-on Time: 10 minutes
Total Time: 40 minutes
Serves: 4
Making meat loaf in single-serving portions reduces the cooking time by half and keeps the meat juicy.
2 large egg whites
½ cup plus 2 tablespoons fresh salsa, divided
⅓ cup quick-cooking oats
¼ cup ketchup, divided
1 pound ground sirloin
Cooking spray
1 Preheat oven to 350°.
2 Place egg whites in a large bowl, stirring well with a whisk. Stir in ½ cup salsa, oats, and 2 tablespoons ketchup. Add beef; mix well. Divide beef mixture into 4 equal portions, shaping each into an oval-shaped loaf. Coat a foil-lined rimmed baking sheet with cooking spray. Place loaves on prepared pan.
3 Bake at 350° for 30 minutes or until done.
4 Combine 2 tablespoons salsa and 2 tablespoons ketchup in a small bowl; spread mixture over loaves.
PER SERVING (serving size: 1 meat loaf):
Food Choices: ½ Starch, 3 Lean Proteins
Calories 190; Fat 6g (sat 2.1g, mono 2.1g, poly 0.7g, trans 0g); Protein 25g; Carbohydrate 11g; Fiber 2g; Sugars 5g; Cholesterol 60mg; Iron 2mg; Sodium 341mg; Potassium 472mg; Phosphorus 217mg; Calcium 7mg
Ingredient Pointer
Quick-cooking oats, sometimes called “1-minute oats,” are rolled oats that have been chopped into tinier pieces. They’re typically less chewy than the rolled kind but cook more quickly. They can easily be substituted for the rolled variety.
Smothered Pepper Steak
Hands-on Time: 14 minutes
Total Time: 29 minutes
Serves: 4
Round out the meal with a side of brown rice or a simple salad of mixed greens.
3 tablespoons all-purpose flour
4 (4-ounce) ground sirloin patties
¼ teaspoon freshly ground black pepper
Cooking spray
1 (16-ounce) package frozen bell pepper stir-fry
1 (14.5-ounce) can unsalted diced tomatoes with basil, garlic, and oregano (such as Hunt’s), undrained
2 tablespoons lower-sodium soy sauce
Fresh parsley leaves (optional)
1 Place flour in a shallow dish. Dredge sirloin patties in flour; sprinkle patties with black pepper. Heat a large skillet over medium-high heat; coat pan with cooking spray. Coat patties with cooking spray. Add patties to pan; cook 3 minutes on each side or until lightly browned.
2 Add stir-fry, tomatoes, and soy sauce to meat in pan; bring to a boil. Reduce heat; simmer 15 minutes or until meat is done and pepper mixture is slightly thick. Garnish with parsley, if desired.
PER SERVING (serving size: 1 sirloin patty and ¾ cup sauce):
Food Choices: ½ Starch, 2 Nonstarchy Vegetables, 3 Lean Proteins
Calories 246; Fat 8g (sat 2g, mono 2g, poly 0.5g, trans 0g); Protein 25g; Carbohydrate 18g; Fiber 2g; Sugars 9g; Cholesterol 60mg; Iron 3mg; Sodium 286mg; Potassium 844mg; Phosphorus 245mg; Calcium 52mg
Small Change, Big Result
Typically stir-fried with a hefty amount of oil, this pepper steak is made with lean sirloin and prepared with cooking spray to cut fat and calories. Using frozen stir-fry peppers and canned tomatoes adds a generous amount of low-carb veggies—and makes it easy enough for the busiest weeknight.
Chipotle Grilled Pork Tenderloin with Strawberry-Avocado Salsa
Hands-on Time: 15 minutes
Total Time: 2 hours, 30 minutes
Serves: 12
If pressed for time, grill the pork a day ahead, refrigerate, and serve it at room temperature; slice the pork just before serving.
Pork:
1½ cups (¼-inch-thick) slices onion
¼ cup minced chipotle chile, canned in adobo sauce
3 tablespoons fresh lime juice
2 garlic cloves, crushed
3 (1-pound) pork tenderloins, trimmed
1 teaspoon salt
Cooking spray
Salsa:
5 cups quartered fresh strawberries (about 2 quarts)
1⅓ cups chopped peeled avocado (about 1 large)
¼ cup thinly sliced green onions
¼ cup chopped fresh cilantro
3 tablespoons fresh lime juice
¼ teaspoon salt
1 To prepare pork, combine first 4 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 2 hours, turning bag occasionally.
2 Preheat grill to medium-high heat.
3 Remove pork from bag; discard marinade. Sprinkle pork with 1 teaspoon salt. Place pork on grill rack coated with cooking spray. Grill 20 minutes or until a thermometer registers 160° (slightly pink), turning occasionally. Let stand 10 minutes; slice.
4 To prepare salsa, combine strawberries and remaining ingredients in a medium bowl; toss gently. Serve immediately with pork.
PER SERVING (serving size: 3 ounces pork and about ⅓ cup salsa):
Food Choices: ½ Fruit, 3 Lean Proteins
Calories 180; Fat 6.6g (sat 1.8g, mono 3.2g, poly 0.8g, trans 0g); Protein 23g; Carbohydrate 7g; Fiber 2g; Sugars 4g; Cholesterol 63mg; Iron 2mg; Sodium 348mg; Potassium 555mg; Phosphorus 248mg; Calcium 19mg
Speedy Chicken and Cheese Enchiladas
Hands-on Time: 12 minutes
Total Time: 15 minutes
Serves: 4
Rotisserie chicken and prechopped vegetables speed up prep for this casserole. You can pick your degree of hotness on the enchilada sauce—mild, medium, or hot.
Cooking spray
1 cup prechopped white onion
1 cup prechopped red bell pepper
¾ cup enchilada sauce
2 cups chopped skinless, boneless rotisserie chicken breast (about 8 ounces)
4 ounces preshredded reduced-fat 4-cheese Mexican-blend cheese (about 1 cup), divided
½ teaspoon ground cumin
8 (6-inch) corn tortillas
¼ cup fat-free sour cream
¼ cup chopped tomato
¼ cup chopped fresh cilantro
1 Preheat broiler.
2 Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add onion and pepper; sauté 2 minutes or until crisp-tender. Add enchilada sauce; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
3 Combine chicken, ¾ cup cheese, and cumin, tossing well.
4 Wrap tortillas in damp paper towels; microwave at HIGH 30 seconds or until warm. Spoon ¼ cup chicken mixture in center of each tortilla; roll up. Place tortillas, seam sides down, in an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Pour sauce mixture over enchiladas; broil 3 minutes or until thoroughly heated. Sprinkle ¼ cup cheese over enchiladas, and broil 1 minute or until cheese melts. Serve with sour cream, tomato, and cilantro.
PER SERVING (serving size: 2 enchiladas, 1 tablespoon sour cream, 1 tablespoon tomato, and 1 tablespoon cilantro):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 3 Lean Proteins
Calories 311; Fat 9.5g (sat 3.2g, mono 1.8g, poly 1.1g, trans 0g); Protein 28g; Carbohydrate 30g; Fiber 4g; Sugars 6g; Cholesterol 63mg; Iron 1mg; Sodium 427mg; Potassium 488mg; Phosphorus 386mg; Calcium 329mg
Chicken and Asparagus in White Wine Sauce
Hands-on Time: 20 minutes
Total Time: 20 minutes
Serves: 4
This tasty chicken and asparagus with white wine sauce is easy enough for a weeknight dinner but impressive enough for company. The recipe works equally well with green beans in place of asparagus, although you’ll miss out on a Power Food. You can use chicken stock in place of wine, if you like.
4 (4-ounce) skinless, boneless chicken breast halves
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 tablespoons olive oil
3 tablespoons all-purpose flour
½ cup dry white wine
½ cup unsalted chicken stock (such as Swanson)
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1⅓ cups cooked quinoa
1 Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ¼-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts with salt and freshly ground black pepper.
2 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
3 Add wine, stock, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Divide quinoa among 4 plates. Top with chicken; drizzle sauce over chicken. Serve with asparagus.
PER SERVING (serving size: ⅓ cup quinoa, 1 chicken breast half, about 2 tablespoons sauce, and about 5 asparagus spears):
Food Choices: 1 Starch, 1 Nonstarchy Vegetable, 4 Lean Proteins
Calories 308; Fat 11g (sat 1.6g, mono 5.8g, poly 1.2g, trans 0g); Protein 30g; Carbohydrate 21g; Fiber 3g; Sugars 2g; Cholesterol 73mg; Iron 3mg; Sodium 450mg; Potassium 680mg; Phosphorus 374mg; Calcium 41mg
Pan-Seared Chicken Thighs with Lemon and Tomatoes
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
Your family will love this speedy, succulent chicken. The tomatoes and lemon slices infuse this meal with bright flavors as well as antioxidants.
2 teaspoons canola oil
8 (4-ounce) bone-in chicken thighs, skinned
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1 (14.5-ounce) can unsalted organic fire-roasted diced tomatoes, undrained
¼ cup sliced pimiento-stuffed olives
2 garlic cloves, minced
1 lemon, thinly sliced
Fresh parsley leaves (optional)
1 Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with pepper and salt. Add chicken to pan, and cook 4 minutes on each side or until browned.
2 Add tomatoes, olives, and garlic to pan, spooning mixture over and around chicken. Place lemon slices on chicken. Reduce heat to medium-low. Cover and cook 4 minutes or until chicken is done. Garnish with parsley, if desired.
PER SERVING (serving size: 2 chicken thighs and ½ cup tomato mixture):
Food Choices: 1 Nonstarchy Vegetable, 4 Lean Proteins, 1 Fat
Calories 297; Fat 14.4g (sat 3.1g, mono 6.5g, poly 3.4g, trans 0g); Protein 32g; Carbohydrate 7g; Fiber 1g; Sugars 4g; Cholesterol 175mg; Iron 2mg; Sodium 423mg; Potassium 605mg; Phosphorus 311mg; Calcium 37mg
Small Change, Big Result
Using skinless chicken thighs saves about 50 calories per serving in this recipe compared to using thighs with the skin on. Unlike chicken breasts, chicken thighs don’t dry out as easily and stay moist and tender as they cook, so you won’t miss the skin at all.
Fresh Tuna Tacos
Hands-on Time: 15 minutes
Total Time: 15 minutes
Serves: 4
Let everyone assemble their own tacos for a fun, casual supper.
¾ teaspoon chili powder
½ teaspoon ground cumin
⅛ teaspoon salt
⅛ teaspoon chipotle chile powder or chile powder
1 pound yellowfin tuna fillet (about ¾-inch-thick)
Cooking spray
8 (6-inch) corn tortillas
1 cup sliced peeled avocado (about 1 medium)
½ cup vertically sliced onion
¼ cup cilantro leaves
16 pickled jalapeño slices
8 teaspoons reduced-fat sour cream
4 lime wedges
1 Combine first 4 ingredients in a small bowl; sprinkle spice mixture over both sides of fish.
2 Heat a grill pan over high heat; coat pan with cooking spray. Add fish; cook 2 minutes on each side or until medium-rare or until desired degree of doneness. Cut fish into ¼-inch-thick slices.
3 Warm tortillas according to package directions. Divide fish among tortillas; top each with 2 tablespoons avocado, 1 tablespoon onion, 1½ teaspoons cilantro, and 2 jalapeño slices. Top each with 1 teaspoon sour cream. Serve tacos with lime wedges.
PER SERVING (serving size: 2 filled tacos and 1 lime wedge):
Food Choices: 2 Starches, 3 Lean Proteins
Calories 306; Fat 8.6g (sat 1.7g, mono 4.1g, poly 1.6g, trans 0g); Protein 30g; Carbohydrate 28g; Fiber 6g; Sugars 2g; Cholesterol 45mg; Iron 2mg; Sodium 370mg; Potassium 820mg; Phosphorus 484mg; Calcium 78mg
Ingredient Pointer
Corn flavor really shines through in corn tortillas, making them great for use in these fish tacos. To heat them, pop tortillas in the microwave for a few seconds, or if you have a little more time, heat them individually in a dry skillet over medium-high heat for 45 seconds to 1 minute on each side until they develop a few brown spots.
Broiled Salmon with Marmalade-Dijon Glaze
Hands-on Time: 9 minutes
Total Time: 17 minutes
Serves: 4
Although quick enough for a hectic weeknight, this dish will impress guests, too. Serve with a salad and roasted potatoes.
⅓ cup sugar-free orange marmalade
1 tablespoon Dijon mustard
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
⅛ teaspoon ground ginger
4 (4-ounce) salmon fillets
1 Preheat broiler.
2 Combine first 6 ingredients in a small bowl, stirring well. Place fish on a jelly-roll pan coated with cooking spray. Brush half of marmalade mixture evenly over fish; broil 6 minutes. Brush fish with remaining marmalade mixture; broil 2 minutes or until desired degree of doneness.
PER SERVING (serving size: 1 fillet):
Food Choices: ½ Carbohydrate, 3 Lean Proteins, ½ Fat
Calories 200; Fat 8.7g (sat 2.1g, mono 3.8g, poly 2.1g, trans 0g); Protein 24g; Carbohydrate 8g; Fiber 0g; Sugars 4g; Cholesterol 58mg; Iron 0mg; Sodium 289mg; Potassium 580mg; Phosphorus 338mg; Calcium 15mg
Asian Stir-Fry Quinoa Bowl
Hands-on Time: 28 minutes
Total Time: 28 minutes
Serves: 4
A stir-fry quinoa bowl brimming with fresh veggies and tofu is a healthy replacement for the days you just can’t kick the craving for takeout.
8 ounces extra-firm tofu
2 tablespoons toasted sesame oil, divided
1 cup (1-inch) sliced green onions
1 tablespoon minced peeled fresh ginger
5 ounces thinly sliced shiitake mushroom caps
5 garlic cloves, thinly sliced
1 red bell pepper, thinly sliced
3 tablespoons lower-sodium soy sauce, divided
2 tablespoons rice vinegar, divided
2 cups cooked quinoa
2 cups thinly sliced napa (Chinese) cabbage
¼ cup chopped fresh cilantro
1 Arrange tofu on several layers of heavy-duty paper towels. Cover with additional paper towels; let stand 15 minutes. Cut into ½-inch-thick cubes.
2 Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tofu; sauté 4 minutes or until browned. Place tofu in a bowl. Return pan to medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add onions and next 4 ingredients (through bell pepper); stir-fry 4 minutes or just until tender. Add 2 tablespoons soy sauce and 1 tablespoon vinegar; cook 30 seconds. Add mushroom mixture to tofu.
3 Stir in 1 tablespoon soy sauce, 1 tablespoon vinegar, quinoa, cabbage, and cilantro. Toss well to combine.
PER SERVING (serving size: 1 ¼ cups):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein
Calories 279; Fat 12.5g (sat 1.7g, mono 3.7g, poly 5.1g, trans 0g); Protein 12g; Carbohydrate 31g; Fiber 5g; Sugars 4g; Cholesterol 0mg; Iron 3mg; Sodium 419mg; Potassium 610mg; Phosphorus 298mg; Calcium 99mg
Spinach-Artichoke Pasta with Vegetables
Hands-on Time: 22 minutes
Total Time: 22 minutes
Serves: 6
An appetizer favorite becomes a silky, creamy sauce for a quick pasta dinner full of cheesy, veggie, nutty goodness.
8 ounces uncooked rotini pasta
2½ cups (2-inch) cut asparagus
1½ cups (2 x ½-inch) cut yellow bell pepper
⅔ cup fat-free milk
1 (8-ounce) package frozen spinach-and-artichoke cheese dip (such as T.G.I. Friday’s), thawed
½ teaspoon kosher salt
12 grape tomatoes, halved
¼ cup basil leaves, torn
3 tablespoons pine nuts, toasted
1 ounce Parmigiano-Reggiano cheese, shaved (about ¼ cup)
1 Cook pasta according to package directions, omitting salt and fat. During last 3 minutes of cooking, add asparagus and bell pepper to pan; drain.
2 Combine milk and spinach dip in a medium saucepan over medium heat; bring to a simmer. Reduce heat, and cook 5 minutes or until slightly thick. Combine pasta mixture, spinach mixture, salt, and tomatoes in a large bowl; toss to coat. Sprinkle with basil, pine nuts, and cheese.
PER SERVING (serving size: about 1 ½ cups):
Food Choices: 2 Starches, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein
Calories 261; Fat 7g (sat 2.6g, mono 1.2g, poly 1.6g, trans 0g); Protein 13g; Carbohydrate 38g; Fiber 4g; Sugars 7g; Cholesterol 10mg; Iron 3mg; Sodium 384mg; Potassium 649mg; Phosphorus 576mg; Calcium 196mg
Arugula, White Bean, and Sun-Dried Tomato Cream Quesadillas
Hands-on Time: 10 minutes
Total Time: 10 minutes
Serves: 2
A combo of tangy goat cheese and fat-free cream cheese adds a creamy texture to these lightened vegetarian quesadillas. They also get a considerable amount of flavor, as well as antioxidants and vitamins, from the sun-dried tomatoes and peppery arugula.
2 ounces fat-free cream cheese, softened (about ¼ cup)
¼ cup chopped drained oil-packed sun-dried tomato halves
2 (8-inch) multigrain tortillas
½ cup rinsed and drained unsalted cannellini beans
2 ounces goat cheese, crumbled (about ¼ cup)
2 cups baby arugula
Cooking spray
1 Combine cream cheese and sun-dried tomato in a small bowl; spread over tortillas. Mash beans with a fork. Spread beans over cream cheese mixture. Top with goat cheese and arugula. Fold tortillas in half.
2 Heat a large skillet over medium heat. Coat pan with cooking spray. Place quesadillas in pan; cook 2 to 3 minutes on each side or until golden and cheese melts. Cut each quesadilla into 3 wedges. Serve immediately.
PER SERVING (serving size: 3 wedges):
Food Choices: 1½ Starches, 1 Nonstarchy Vegetable, 2 Lean Proteins
Calories 261; Fat 8.3g (sat 2.5g, mono 2g, poly 0.4g, trans 0g); Protein 19g; Carbohydrate 29g; Fiber 12g; Sugars 3g; Cholesterol 10mg; Iron 2mg; Sodium 386mg; Potassium 421mg; Phosphorus 275mg; Calcium 187mg
Strawberry, Pistachio, and Goat Cheese Pizza
Hands-on Time: 8 minutes
Total Time: 16 minutes
Serves: 6
This dish is a refreshing departure from traditional pizza. Substitute your favorite soft cheese or greens.
1 pound refrigerated fresh pizza dough
2 ounces crumbled goat cheese (about ¼ cup)
1 cup sliced fresh strawberries
1 cup trimmed watercress
½ teaspoon extra-virgin olive oil
½ teaspoon fresh lemon juice
Dash of freshly ground black pepper
1 ounce Parmigiano-Reggiano cheese, shaved (about ¼ cup)
3 tablespoons shelled dry-roasted, unsalted pistachios, chopped
1 Preheat oven to 425°.
2 Roll dough into a 14-inch circle on a floured surface. Place dough on a baking sheet. Bake at 425° for 8 minutes. Remove from oven; arrange goat cheese over crust.
3 Combine strawberries, watercress, olive oil, juice, and black pepper; toss gently to coat. Arrange strawberry mixture over goat cheese. Sprinkle pizza with Parmigiano-Reggiano and nuts. Cut into 12 wedges. Serve immediately.
PER SERVING (serving size: 2 wedges):
Food Choices: 2½ Starches, 1 Medium-Fat Protein
Calories 269; Fat 6.9g (sat 2.3g, mono 2.5g, poly 1g, trans 0g); Protein 12g; Carbohydrate 39g; Fiber 6g; Sugars 2g; Cholesterol 8mg; Iron 1mg; Sodium 446mg; Potassium 190mg; Phosphorus 146mg; Calcium 96mg
Small Change, Big Result
Instead of piling on meat and cheese, fresh greens and strawberries make healthy, flavorful toppings for this pizza. Slivers of Parmesan add richness and pistachios add crunch, so you won’t miss the typical toppings and you’ll cut saturated fat and calories.