Category: Recipes

cup of vegetable soup on a red plate with toast

Cream of Vegetable Soup

Categories: Recipes

It’s supposed to be chilly this weekend. What’s better than enjoying a bowl of soup while it’s cold outside? This diabetic-friendly cream of vegetable soup will be sure to warm you up. Preparation time: 15 minutes Number of servings: 10 Serving size: 1 1/2 cups   Ingredients: 1 green zucchini, chopped 2 medium potatoes, peeled and chopped 3 Roma tomatoes, cut in 4 pieces 3 medium carrots, peeled and chopped 1 (16 oz.) bag of frozen broccoli, thawed 1 medium onion, chopped 4 garlic cloves, chopped 1 red bell pepper, chopped 2 cups 1% milk 2 Tbsp. of light butter 2 …Read More >

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Illustration of kale with this text: Did you know? Kale can help lower cholesterol and is packed with vitamin C

Blueberry kale salad

Categories: Diabetes  /  Recipes

Did you know massaging your kale can make it much softer and easier to eat? Our endocrinologist Vidhya Illuri said she started Dr. Illuri’s Pantry, “to share healthy recipes with my patients.” “FOOD is medicine!” she added. “When we choose to use healthy food to fuel our bodies it often reduces the need for medications. I love to cook and I want to show my patients that eating healthy doesn’t have to be tasteless or boring, it can be delicious!” Try Dr. Illuri’s kale blueberry salad and add a flavorful side to your new year. Blueberry kale salad: 4 cups …Read More >

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Lemon salmon

Lemon fish

Categories: Recipes

Here’s a tangy, tasty salmon recipe, light on calories, that will please everyone at your table. Ingredients 15 ounce fillet salmon (or five 3 ounce fillets) 4 medium sized lemons ½ shallot 2 tablespoons unsalted margarine ¼ cup cooking wine (sherry) 1 tablespoon dill ½ teaspoon black ground pepper 1 tablespoon canola oil For sauce, preheat pan on stove at low medium heat. Dice shallot and squeeze 2 lemons into bowl. Add the diced shallot, lemon juice, cooking wine, dill, and ¼ teaspoon black ground pepper into hot pan. Let it cook slowly. For the salmon, squeeze 2 lemons into a bowl. …Read More >

Raspberry cheesecake is plated with a kiwi garnish

SA cheesecake

Categories: Recipes

This San Antonio cheesecake is a delicious and sensible way to splurge, with only 270 calories per serving. Ingredients 12 sheets low-fat graham cracker sheets, crushed 1 cup raspberries 3 whole Kiwis, peeled and sliced 2 large eggs 1/2 cup egg whites 2 tablespoons unsalted butter, melted 1 cup sour cream, light 4 (8 ounce) packages reduced-fat cream cheese 3/4 cup milk, skim 1/2 teaspoon cinnamon 1-1/2 cups Splenda 1 tablespoon vanilla extract 1 can non-stick cooking spray Preheat oven to 350°F. Coat a 9 inch springform pan with non-stick spray. Mix graham crackers, cinnamon and melted butter in medium …Read More >

Chicken, bell pepper, red onion, and lime kebabs with a side of lime on a cutting board

Chicken Skewers

Categories: Recipes

Ingredients 2 large chicken breasts 1 large onion 2 bell peppers (any color) Marinade 1 cup cilantro, torn off ends 2 whole green onions 2 cloves garlic 1 lime 2 teaspoons fish sauce 2 teaspoons sesame oil 2 teaspoons chili oil Dice onion and bell peppers into ½ inch pieces, then toss into large bowl. Chop chicken into ½ inch cubes then add to bowl. To prepare marinade, add to a processor: chopped green onions, garlic cloves and cilantro; zest from half a lime and juice of the whole lime; fish sauce, sesame oil and chili oil. Then pulse the …Read More >

An up close view of pasta primavera with noodles, green beans, and bell peppers

Pasta primavera

Categories: Recipes

Pasta, vegetables, and a sprinkle of cheese make this a child-friendly classic that adults will love too 8 ounces dry whole-wheat spaghetti 1 tablespoon olive oil 1 teaspoon garlic, minced (about ½ clove) 4 cups assorted cooked vegetables—such as red pepper strips, broccoli florets, carrot sticks, or green beans  (Leftover Friendly) 1 can (15½ ounce) no-salt-added diced tomatoes 1 can (5½ ounce) low-sodium tomato juice ¼ teaspoons ground black pepper ¼ cup grated Parmesan cheese In a 4-quart saucepan, bring 3 quarts of water to a boil over high heat. Add spaghetti, and cook according to package directions. Drain. Meanwhile, …Read More >

Two grilled chicken and pineapple kebabs on a plate next to seasonal rice

Huli Huli chicken

Categories: Recipes

So fun to eat that your children won’t know it’s healthy too 12 ounces  boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts) 1 cup fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice) 8 6-inch wooden skewers For sauce: 2 Tablespoons  ketchup 2 Tablespoons lite soy sauce 2 Tablespoons honey 2 Teaspoons orange juice 1 Teaspoon garlic, minced (about 1 clove) 1 Teaspoon ginger, minced Preheat a broiler or grill on medium-high heat. Thread three chicken cubes and three pineapple chunks alternately on each skewer. Combine ingredients for sauce and mix well; …Read More >

Up close view of an open pita with broccoli, corn, and black beans


Categories: Recipes

Similar to a Spanish empañada, this empaña “pita” uses pita bread for the shell. 2 (6½-inch) whole-wheat pitas 1 cup tangy salsa For filling: 2 cups canned low-sodium black beans, rinsed 2 cups frozen broccoli, corn, and pepper vegetable mix, thawed 2 cups grilled boneless, skinless chicken breast, diced (about 4 small breasts) ½ cup shredded low-moisture part-skim mozzarella cheese 1 tablespoon fresh cilantro, rinsed, dried, and chopped (or substitute 1 teaspoon dried coriander) 2 tablespoon scallions (green onions), rinsed and chopped (or substitute red onions) Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, and seasonings. Mix well. …Read More >

A quiche with tomatoes, onions, and spinach sits next to toast and mixed berries

Fiesta frittata

Categories: Recipes

Serve with a fresh fruit, whole-wheat toast and a cup of fat-free milk for a balanced breakfast. Add 1/2 cup of your favorite lean meat if desired. Ingredients: 1/2 cup red bell peppers, diced 1/2 cup green bell peppers, diced 1 cup fresh spinach, chopped 1/3 cup cilantro, chopped 5 eggs 5 egg whites 1/2 cup 1% low-fat milk 1 cup low-fat cheddar cheese, shredded 1/2 teaspoon cumin 1/2 teaspoon garlic 1/8 teaspoon chili powder 1/2 teaspoon salt Canola oil non-stick cooking spray Directions: Coat a medium-sized pan with non-stick cooking spray and set to medium-low heat. Add cilantro, onion, …Read More >

Snapper is served atop a bed of bell peppers

Baked red snapper

Categories: Recipes

Traditional Mediterranean-style fish with tomatoes and peppers For fish: 12 ounce fillets of red snapper or bass, cut into 4 portions (3 ounces each) 1 tablespoon olive oil ½ teaspoon salt ¼ teaspoon ground black pepper For tomato sauce: 1 tablespoon olive oil 1 red bell pepper, rinsed and cut into ¼-inch sticks 1 green bell pepper, rinsed and cut into ¼-inch sticks 1 cup canned no-salt-added diced tomatoes 2 cup canned no-salt-added tomato sauce 1 tablespoon fresh oregano, rinsed, dried, and chopped (or 1 teaspoon dried) 1 tablespoon fresh basil, rinsed, dried, and chopped (or 1 teaspoon dried) 1 tablespoon fresh parsley, rinsed, dried, and …Read More >

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