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This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!
These elegant and delicious baskets would be perfect for a Sunday brunch or holiday. This recipe provides lean protein from the egg beaters and a healthy carbohydrate source from the sweet potatoes.
Serve up this elegant dish at your next dinner party. It's packed with flavor and even provides a serving of fruit!
With lean protein (flounder) and veggies (green beans), all you need to do is add brown rice to 1/4 of your plate, and this meal easily reflects the diabetes plate.
You can use this method with any sandwich fillings. Try sliced tomato, basil, and fresh mozzarella cheese, or try ham with spinach and muenster cheese.
Want to eat a restaurant-style salad at home? This Greek Chicken Salad is packed full of flavor and easily meets the goal of making half your plate veggies with the lettuce, tomatoes and cucumbers.
Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.
Are you tired of the same boring vegetables every night and need a change? Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber, and are low in calories and carbs.
Chicken is a lean protein source and should make up a quarter of your plate. People complain of getting bored with chicken, but try this recipe for chicken that's bursting with flavor.
Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.
These are a great make-ahead item for your lunchbox.
Broccolini is a cross between broccoli and Chinese kale, and is showing up in more and more grocery stores. Experiment with this unique vegetable by preparing the recipe below.
You can serve this with homemade tzatziki sauce. Grate 1 small cucumber and 1 clove garlic into 1/2 cup nonfat, plain Greek yogurt and mix to make it.
These savory Salmon Sliders with Greek Yogurt Horseradish Sauce make an easy and delicious addition to your cooking routine. Served over greens, this colorful dish is sure to please!
This delicious salad paired with a creamy, savory yogurt dressing is a cinch to prepare. The mouthwatering blend of veggies, tangy yogurt, and spices will delight your taste buds!
This dish is a great example of the diabetes plate method at work - lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.
You should eat at least 2 servings of fish, such as tuna, every week for good heart health. Many people are intimidated to make fish, but this recipe proves that cooking fish is both easy and delicious!
Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.
Quinoa is a whole-grain that can be used in place of rice in many recipes. It is higher in protein than other grains and is also a good source of fiber.
You can use any color quinoa for this salad, but red quinoa will give it a nice pop of color. Quinoa is not only a whole grain, but it also provides some protein.
The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year.
This is a great salad to use up veggies in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.
Walnuts are the only nut to provide an excellent source of heart-healthy omega-3 fatty acids. This salad would be a great starter for a homemade Valentine's Day dinner.
This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!
Salmon is packed with heart-healthy omega-3 fats. Serve up this dish with roasted green beans and your favorite whole grain such as quinoa, farro or wild rice.
Serve up this tasty seafood entrée with some roasted sweet potatoes and Brussels sprouts. It would make a healthy, yet elegant dish to make for your sweetie on Valentine's Day!
Serve this decadent dish for breakfast or brunch with a group. It's both light and satisfying, and can be made ahead to reduce prep time in the morning.
A lower-calorie version of traditional broccoli cheddar soup, this recipe is still packed with flavor and a great way to fit in some more veggies.
Here's a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you'll need a waffle iron to make this dish.
These barbeque meatballs can be ready in just 30 minutes. Serve them up with a green salad and a side of corn or roasted sweet potatoes.
The delicious combination of poached salmon with thick and creamy Greek yogurt will give your heart something to smile about!
A tasty blend of spices and Greek yogurt with a cilantro lime twist. Warm up with this delicious dish on a cold night!
Here's an easy, budget-friendly meal to try for dinner this week. While simple to make, it's full of sweet and spicy flavor.
This delicious dish uses a new type of pasta made from chickpeas. The pasta is loaded with fiber, lower in carbs, gluten-free, and has a lower glycemic index.
This quick, restaurant-style dish is full of veggies and protein. Plus – you won't believe how easy it is to make! Add some chopped cashews for an added crunch, if desired.
These wraps make for a light and tasty appetizer. You can also make them with leftover grilled or baked salmon.
This is a great grain-free version of flavorful tabbouleh salad.
Cauliflower is a cruciferous vegetable that is full of fiber. It is low in calories, carbs and fat, and tastes delicious when transformed into these cheesy cakes.
In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.
These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.
Roasted vegetables are a tasty and flavorful side. They go well with just about any entrée!
This dish makes a hearty weekend breakfast, but you could also enjoy it for lunch or dinner.
Warm up at lunch or dinner with this flavorful soup. It includes whole grains, lean protein and even some vegetables.
These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.
Need a quick, easy and healthy dinner? This is the meal for you. It only takes a few minutes to prepare and then simmers for 30 minutes for a delicious flavor that will have your house smelling delightful too.
Kale has become a popular superfood because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won't raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.
Serve this dish with a large green salad drizzled lightly with low-fat salad dressing.
Cornish game hens are a type of miniature chicken and can make a unique holiday meal. If you can't find cornish game hens in the grocery store, you can make this same recipe with bone-in chicken breasts.
Lean meats like this roast beef can make a great holiday entrée that the whole family will love.