Spinach Pear Jar Salad  

Salad ingredients:

1 medium pear, cored and sliced

3 cups fresh spinach

1 cup chopped romaine

1/2 cup radishes, sliced

1 cup reduced fat cheddar cheese, shredded

1/4 cup pecans, chopped


Balsamic Vinaigrette Ingredients:

2 1/2 tablespoons balsamic vinegar

2 teaspoons olive oil

1 teaspoon Dijon mustard

1/4 teaspoon garlic powder

1/8 teaspoon black pepper, or to taste

1 tablespoon hot water


1.  Whisk together all vinaigrette ingredients.


2. Take 2 - quart sized Mason jars and layer salad ingredients. Start with one half of the dressing in each jar.  Divide other ingredients in half and start layering in this order; pears, spinach, romaine, radishes, cheese, and pecans. Seal and refrigerate until ready to eat.


3.  To serve, tilt and rotate jar to mix vinaigrette, unscrew cap and place salad in serving dish of choice.


Makes 2 servings


Nutrition Information (per serving):

300 Calories

20 grams Carbohydrate

17 grams Protein

17 grams Total Fat

3.2 grams Saturated Fat

398 mg Sodium

6 grams Fiber


Adapted from the Chef Marshall O'Brien Group


Paprika Chicken and Chickpeas

2 tablespoons olive oil

6 bone-in chicken thighs, skin and fat removed

1 large onion, finely chopped

1 red bell pepper, finely chopped

1/4 cup tomato paste

3 cloves garlic, minced

1 tablespoon paprika

1 15 oz can no-salt-added diced tomatoes

1 15 oz can no-salt-added chickpeas, undrained

freshly ground black pepper, to taste

1.  In a large heavy pot, heat the oil until shimmering hot over medium heat. Saute the chicken until browned, 3-4 minutes per side. Remove to a plate.

2.  Saute the onion and red pepper until they start to brown, 4-5 minutes.

3.  Stir in the tomato paste and cook, stirring often, until it starts to darken, 2-3 minutes.

4.  Stir in the garlic and paprika and cook, stirring constantly, for 1 minute.

5.  Stir in the tomatoes and chickpeas with their liquid. Return the chicken and any juices to the pot. Reduce the heat to low, cover, and gently simmer until the chicken is tender and cooked through, 15-20 minutes.

6.  Season with black pepper.


Serves 6 and freezes well.

Nutrition Information (per 1 cup serving)


263 Calories

22 grams Carbohydrate

19 grams Protein

11 grams Total Fat

2.2 grams Saturated Fat

200 mg Sodium

6 grams Fiber

Recipe adapted from Nutrition Action Newsletter 


Kale-Goat Cheese Frittata

2 cups coarsely torn fresh kale

1 medium onion, halved and thinly sliced

1 medium red pepper, chopped

6 eggs

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):


246 Calories

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

For dressing:
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):

287 Calories
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:

260 Calories
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)

323 Calories
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