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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.
It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.
Try this low-cost dish that is both healthy and packed with flavor.
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.
Lean meats like this roast beef can make a great holiday entrée that the whole family will love.
Serve this dish with roasted sweet potatoes. It's a great option for the holidays if you don't want to cook the entire bird!
Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.
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.
Serve this light salad as a healthy option at your holiday gathering this year. It'll provide you with some fresh fruit and veggies – two things that are often missing from the typical holiday spread!
Wild rice takes longer to cook than other rice but it has a lower glycemic index of 45 compared to white rice with a glycemic index of 70. This rice is a great holiday side dish too and is crowd-appropriate, making 11 servings.
Here's a tasty and festive holiday entrée for the winter season!
Mini-desserts are a great way to work in treats without too many carbs or calories. These little tarts are perfect for a holiday party too!
Making dessert for a special occasion? This satisfying dessert can be prepared ahead of time and refrigerated. Just before serving, portion it out and top with the whipped topping.
These fruit preserves are also excellent served with manchego cheese and apple slices, spread on French toast or spread on the bread of a grilled lean ham and reduced-fat cheddar sandwich. Preserves can be stored chilled up to 2 weeks in fridge.
This classic French dish has a delicious light flavor. The thin pancakes are topped with sweetened Greek yogurt and fresh berries for a delightful international treat!
The huge timesaver in this recipe is using frozen winter squash, which is surprisingly delicious. This makes a great fall side dish. If you don't like squash, you could substitute sweet potatoes for it in this recipe.
Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.
Dried fruit is high in carbs so using a little bit, like in this recipe, can be a good way to add a sweet and fruity taste without too many carbs. This snack mix can appeal to both kids and adults!
Nothing says fall like pumpkin soup! Pumpkin is lower in carbohydrate than other starchy vegetables, and is high in vitamin A and fiber. Serve this soup with a large salad for a complete meal.