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5 Easy, Healthy Dinners You Can Make in Minutes

…Stir-Fry: Spray pan with olive oil cooking spray and add sliced onions, peppers, mushrooms, and whatever other vegetables you have handy. Add 1 pound of diced extra-firm tofu or cooked chicken. Sauté on medium heat until the vegetables are cooked and tofu or chicken is hot. Add 4 teaspoons…

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Diabetic Diet: Recipe for Garlicky Spinach

…skillet, heat olive oil over medium-high heat. Add minced garlic and cook, stirring for 1 minute. Add spinach to the skillet and cook, stirring constantly and pushing uncooked spinach toward the bottom of the skillet. Cook until all spinach has wilted, 3-4 minutes. Enjoy your garlicky spinach!…

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Diabetic Diet: Recipe for Vegetable Beefy Stew

…frequently, until cooked through, 8 to 10 minutes. Add garlic, onion, carrots, and celery to the saucepan and cook another five minutes, stirring occasionally. Pour beef broth in to the saucepan and add potatoes, tomatoes, Worcestershire sauce, bay leaves, and seasonings. Cook for 45-50 minutes,…

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Recipes for Diabetes: Scampi in Wine and Garlic Sauce

…minute. Add shrimp to the skillet and continue cooking, stirring and turning, until shrimp turns pink, 2 to 3 minutes. Remove from the skillet. Turn up the heat to high and add wine, lemon juice, parsley, oregano, salt, and pepper. Bring to a boil and cook for 3 to 4 minutes, until sauce is reduced…

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Diabetic Diet: Recipe for Fabulous Frittata

…over medium heat. Add green onions and cook, stirring constantly, for one minute. Add asparagus, broth, and pepper to skillet. Stir, cover, lower heat, and cook for 2 to 3 minutes, until asparagus is tender-crisp. Remove cover, turn heat up to medium, and cook for another minute or so until broth…

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Health Benefits of Bone Broth

…10-15 minutes, until chicken is cooked. Remove chicken, cool slightly, and chop into bite-sized pieces. (If using cooked chicken, set aside until after noodles are cooked.) Skim any foam off the top of the broth, bring to a rolling boil, and add noodles. Cook until just tender, about 10 minutes.…

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Diabetic Diet: Recipe for Cream of Broccoli Soup

…pepper In a large saucepan, heat olive oil over medium heat. Add onion, garlic and curry powder and cook, stirring often, for 3 to 4 minutes. Add broccoli and broth to pan, bring to a boil, and cook for 8 to 10 minutes until broccoli is tender. Add ricotta, milk, salt and pepper. Place soup in a…

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Sicilian Chicken Marsala

…Remove chicken and set aside. Add wine, broth, juice, and mushrooms to skillet and stir. Reduce heat and cook until sauce is reduced, about 10 minutes. (If sauce remains too thin, or you want to cook more quickly, add 2 teaspoons of flour to two tablespoons cold water, stir until dissolved, and stir…

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Diabetic Diet: Recipe for Garbanzo Curry

…to pan and cook for two minutes, stirring frequently. Add garbanzo beans and water to pan. Bring to a boil, reduce heat, and simmer, uncovered, for 30 minutes, adding more water as necessary. Meanwhile, coarsely chop spinach and tomato. Add to the pan, along with the salt. Continue cooking over low…

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Diabetic Diet: Recipe for Lemon-Mustard Chicken Breasts

…grill or broiler to high and place the grill or broiler pan 3-4 inches from heat. Baste chicken with marinade and cook for 7-9 minutes. Turn, baste other side, and continue cooking for another 7-9 minutes, until done. (Juices will run clear when pricked with a fork.) Enjoy your lemon-mustard chicken…

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10 Tips That Make Following a Healthy Diet Plan Easy

…for optimal health and well-being. Fortunately, there are simple things you can do to make following a healthy diet plan easy, including: 1. Use cooking spray to coat skillets and baking dishes. 2. Never fry food: grill, sauté, broil, or bake instead. 3. Lightly steam vegetables. 4. Make…

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Boost Your Health With Spicy Grilled Salmon

…sides of the salmon fillets and marinate for 6 hours. Before cooking, rub or spray fillets with a small amount of olive oil (no more than 1 tablespoon). Preheat broiler or grill until it is very hot. Place salmon on grill/broiler, and cook approximately 7–10 minutes, depending on thickness.…

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Chicken Marsala: A Healthier Twist on this Restaurant Favorite

…Remove chicken and set aside. Add wine, broth, juice, and mushrooms to skillet and stir. Reduce heat and cook until sauce is reduced, about 10 minutes. (If sauce remains too thin, or you want to cook more quickly, add 2 teaspoons of flour to two tablespoons cold water, stir until dissolved, and stir…

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Benefits of Protein in the Morning

…Scramble egg whites with the skim milk, cottage cheese, bell pepper, and onion. Pour onto heated, non-stick skillet coated with olive oil cooking spray. Cook gently, turning with spatula as needed to keep from burning. Western Omelet Serves 2 Ingredients: * Olive oil spray * 1 small tomato, sliced…

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Diabetic Recipes for Dinner: Hot and Sour Soup

…xylitol, black pepper, and red pepper flakes to the saucepan and cook for another minute. Dissolve cornstarch in water and stir into soup. Stir constantly until soup begins to thicken. While stirring, slowly pour egg white into soup and cook until egg turns white. Remove from heat and stir in sesame…

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Diabetic Diet: Recipe for Chipotle Chili

…and simmer for a minimum of one hour, stirring occasionally and adding more water, if necessary. Chili may be cooked for up to four hours, if you have the time. The longer you cook it, the better the flavor. In fact, chili is even better reheated the next day. Enjoy your chipotle chili! Nutritional…

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4 Comfort Foods You Can Enjoy Guilt-Free

…cholesterol, and they’re loaded with protective phytonutrients. To make a warm apple cobber, dice several apples and sprinkle with cinnamon. Cook in a saucepan on medium heat until apples are soft, but not mushy. Remove from heat and sprinkle with your favorite healthy toppings—flax,…

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The Many Benefits of Ginger

…study, seven patients with rheumatoid arthritis who had failed to achieve much improvement with the usual drug therapy were given ginger, either raw, cooked or in dried supplement form. In every patient, the benefits of ginger were obvious: Significant relief in pain, mobility, and swelling all were…

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Recipes for Diabetes: Zesty Grilled Halibut

…glass or ceramic dish and pour marinade over the fish. Turn fish to coat evenly. Cover and refrigerate for 1 hour. Preheat grill or broiler, and cook fish about 3 inches from heat source for 5–7 minutes on each side. Serve with lemon wedges. Nutritional information per serving: calories: 269;…

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Diabetic Diet: Recipe for Vegetable-Tofu Shish Kebabs

…Heat grill to medium-high. Thread tofu, alternating with vegetables on skewers and spray with olive oil. Reserve remaining marinade for basting. Cook for 7-10 minutes, turning every three minutes or so and basting with reserved marinade. Enjoy your tofu shish-kabobs! Nutritional information per…

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