Kale-Goat Cheese Frittata
2 cups coarsely torn fresh kale
1 medium onion, halved and thinly sliced
1 medium red pepper, chopped
4 egg whites
1/8 teaspoon ground black pepper
1 ounce goat cheese, crumbled
1. Preheat broiler. Spray a 10-inch ovenproof nonstick skillet with cooking spray. Over medium heat, cook and stir kale, onion, and red pepper until vegetables are tender.
2. Meanwhile, in a medium bowl, whisk together eggs, egg whites, and black pepper. Pour over kale mixture in skillet. Cook over medium-low heat. As egg mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so the uncooked portion flows underneath. Continue cooking and lifting edge until egg mixture is almost set but still glossy and moist.
3. Sprinkle egg mixture with goat cheese. Broil 4 to 5 inches from the heat for 1 to 2 minutes or until eggs are set. Cut into 6 wedges to serve.
Yield: 3 servings
Nutrition Information per serving (2 wedges):
11 grams Carbohydrate
22 grams Protein
12.7 grams Fat
4.9 grams Saturated Fat
265 mg Sodium
2.3 grams Fiber
Recipe adapted from Better Homes and Gardens
Asian Quinoa Salad
1 cup quinoa
2 cups water
1 cup chopped red cabbage
1 cup shelled and cooked edamame
1 red pepper, chopped
1/2 cup shredded carrots
1 cup diced cucumber
2 tablespoons lite soy sauce or tamari sauce
1 tablespoon sesame oil
1 tablespoon rice wine vinegar
2 tablespoons chopped green onion
1/4 cup chopped cilantro
1 tablespoon sesame seeds
1/2 teaspoon grated ginger
1/8 teaspoon red pepper flakes
1. Rinse quinoa under cold water. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
2. Place the quinoa in a large bowl and add the cabbage, edamame, red pepper, carrots, and cucumber. Set aside.
3. In a small bowl, whisk together all the dressing ingredients.
4. Pour the dressing over the quinoa salad and stir to combine.
Serve at room temperature or chilled.
Makes 4 servings
Nutrition Information (per serving):
42 grams Carbohydrate
11.1 grams Protein
8.3 grams Total Fat
0.6 grams Saturated Fat
293 mg Sodium
6.5 grams Fiber
Recipe adapted from Two Peas and Their Pod
Veggie Barley Salad with Orange-Honey Vinaigrette
1 cup pearl barley
1 medium tomato, chopped
2 medium carrots, shredded
1 medium red, orange, or yellow bell pepper, seeded and chopped
3 cups fresh spinach, chopped
3 tablespoons orange juice
2 tablespoons olive oil
1 tablespoon vinegar
1 teaspoon honey
freshly ground black pepper to taste
1. Bring a large pot of water to a boil. Add barley and cook, uncovered, until tender, about 40 minutes. Transfer to a large bowl.
2. Add the tomato, carrots, bell pepper, and spinach and stir to combine.
3. In a small bowl, whisk together the orange juice, olive oil, vinegar, honey, and pepper. Pour the vinaigrette over the barley salad and mix thoroughly.
4. Refrigerate overnight for best results.
Makes 4 servings
Nutrition Information per serving:
40 grams Carbohydrate
7.3 grams Protein
7.9 grams Total Fat
1.2 grams Saturated Fat
41 mg Sodium
10.2 grams Fiber
Adapted from What's Cooking? USDA Mixing Bowl
Chicken-White Bean Soup with Fresh Veggie Topping
3 cups low sodium chicken broth
2 cups cooked diced chicken breast meat
1 (15.8-ounce) can no-salt added Great Northern beans, rinsed and drained
3/4 cup diced green bell pepper, finely chopped
1 tablespoon chili powder
1 1/2 teaspoon ground cumin
1 cup diced tomatoes
1 ripe avocado, diced
1 cup finely chopped green onion
1/2 cup chopped fresh cilantro
1 medium lime, cut in 4 wedges
1. Combine the soup ingredients in a large saucepan. Bring to a boil, reduce heat, and simmer, covered, 10 minutes or until pepper is tender. Remove from heat.
2. Combine the topping ingredients, except lime wedges, and spoon equal amounts on top of each serving of soup. Serve with lime wedges.
Yield: 4 servings
Nutrition Information (per serving)
24 grams Carbohydrate
31 grams Protein
11.4 grams Total Fat
1.8 grams Saturated Fat
60 mg Cholesterol
152 mg Sodium
11 grams Fiber
Adapted from Diabetes Forecast
3 large egg whites, chilled
1/4 teaspoon cream of tartar
2/3 cup sugar
1 teaspoon vanilla extract
1. Arrange oven racks on top and bottom thirds of the oven. Line baking sheets with parchment paper. Preheat oven to 200 degrees.
2. In a large mixing bowl, whip the egg whites on medium speed until foamy. Add cream of tartar and continue to whip until the egg whites hold soft peaks.
3. With the mixer on, slowly sprinkle in half of the sugar and continue to whip until incorporated. Turn the mixer to low and sprinkle in remaining sugar until just incorporated. Add the vanilla extract until incorporated.
4. Spoon heaping teaspoons of the mixture (about 1-1/4 inch diameter), 2 inches apart onto baking sheets, using a finger to draw each portion up into a decorative peak.
5. Bake until dry and firm to the touch, about 1-1/2 hours. Cool completely on baking sheets. Remove meringues from the paper; store in an airtight container at room temperature.
Yield: about 5 dozen cookies
Nutrition Information (per cookie):
2 grams Carbohydrate
0 grams Protein
0 grams Fat (0 Saturated Fat and Cholesterol)
0 mg Sodium
0 grams Fiber
Parmesan Roasted Winter Squash
1 2-pound acorn or delicata squash, halved, seeded, and sliced 3/4 inch thick
1 tablespoon olive oil
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1/4 cup grated Parmesan cheese (1 ounce)
1. Preheat oven to 400 degrees.
2. Toss together squash slices with all of the other ingredients in a bowl until the squash is evenly coated.
3. Place squash slices on a baking sheet lined with parchment paper or foil.
4. Roast the squash until golden brown and tender, about 25 minutes.
Makes 4 servings
23 grams Carbohydrate
4.5 grams Protein
5.7 grams Total Fat
1.7 grams Saturated Fat
115 mg Sodium
3.3 grams Fiber