Goat Cheese Stuffed Pork Chops

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Pork chops are a tender and mild cut of pork that act as a blank canvas to any flavors you choose to add to them. For this recipe, we’ve decided to stuff them with healthy spinach, sun dried tomatoes and creamy goat cheese.

Ingredients

1 tbsp butter
1 tbsp olive oil
4 boneless pork chops
4 cups fresh spinach
4 oz goat cheesesoftened
⅓ cup sun dried tomatoesdrained and chopped
½ cup breadcrumbs you can use almond meal instead as an alternative

Directions

Place the spinach in a microwave safe steamer or bowl with a loosely fitter cover with 1 tablespoon of water. Cook high 1 minute or until wilted; drain water from spinach.

In a bowl combine softened goat cheese, wilted spinach and sun dried tomatoes. Set mixture aside.

Using a sharp knife, cut a slit in each pork chop deep enough to create a pocket.

Spoon spinach mixture into the pocket of each pork chop. Place breadcrumbs/almond meal on a plate and press the pork on both sides into the crumbs to coat.

Heat oil and butter in a large non-stick skillet over medium-high heat. Add pork chops to pan and cook pork about 4-5 minutes until brown, then turn over and cook completely until the internal temperature reaches 145°F.

Notes: Serve with sides as desired, for example, roasted potatoes and a side salad.

Salmon 3 Ways by Stephanie Olzinski, RDN

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Salmon is one of the most nutritious foods you can eat. This fatty fish is loaded with healthful nutrients such as omega-3 fatty acids, protein, B vitamins, and many others. The American Heart Association recommends eating 2 servings of fish each week. Try salmon 3 different ways and serve with a side of stewed veggies or a salad and a portion of brown rice or quinoa for a tasty and complete meal.

Ingredients

Lime Infused Garlic Salmon
3 4-5 oz filets of salmon
1 clove garlicminced
½ tbsp fresh lime juice
2 lime slices
sea saltto taste
fresh cracked black pepperto taste
Honey Mustard Salmon
3 4-5 oz filets of salmon
1 tsp local honey
1 tbsp Dijon or whole grain mustard
Celtic sea salt to taste
fresh cracked black pepper to taste
Sweet and Spicy Salmon
3 4-5 oz filets of salmon
1 tsp chili powder or chili paste
1 tsp brown sugar
Celtic sea saltto taste
fresh cracked black pepperto taste
Stewed Vegetables
2 medium tomatoesdiced
1 small white onionchopped
1 medium zucchinisliced
1 medium carrot diced
1 large bunch of kalerinse, remove stems and chop
1 red bell pepper cored and diced
Salad Mix
1 cup cherry tomatoeshalved
1 medium cucumberjulienne
1 cup fresh mozzarellasliced
3 cups mixed organic greens
1 cup red bell peppercored and diced
Salad Dressing
2 tbsp olive oil
2 tbsp fresh lime juice
1 tbsp lime zest
Celtic sea saltto taste
fresh cracked black pepperto taste

Directions

For the Salmon

Preheat the oven to 350°F.

Prepare 3 large pieces of tinfoil to cook the salmon. Place 1 filet salmon in each tinfoil piece. Cover with the ingredients as directed above, spreading evenly on the filets of salmon.

Wrap the salmon tightly and place on a baking sheet. Cook for 20-25 Minutes or until the internal temperature reaches 145°F.

Serve with sides as desired such as a salad or stewed vegetables along with a serving of brown rice or quinoa for a complete meal.

Stewed Vegetables

Prepare all vegetables and add to a medium-high skillet. Cook until all vegetables are soft. Serve alongside the salmon and starch on your plate.

Salad

Mix salad dressing ingredients together and whisk in a small bowl. Add veggies to large bowl and pour dressing over the top and toss. Place in a separate bowl for serving or place next to your salmon and starch.

Chicken Burgers

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These diabetic friendly chicken burgers are full of flavor and simply delicious.

Ingredients

1 lb ground chicken breastlight and/or dark meat
¼ cup sun-dried tomatoeschopped (not canned in oil)
¼ cup white onionfinely chopped
⅛ cup fresh basilfinely chopped
⅛ cup fresh Italian parsleyuse the leaves and finely chopped
4 cloves garlicminced
saltto taste
pepper to taste

Directions

Mix all ingredients together. Form 4 equal patties.

Heat a pan on the stove with some olive oil, or use a grill to cook burgers. Stove top: cook 8-10 minutes on each side. Grill: cook 3-4 minutes on each side. Burgers should have an internal temperature of 165°F.

Serve with avocado salsa, grilled vegetables, or other sides as desired.

One Pan Salsa Chicken Fajitas by Stephanie Olzinski, RDN

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These one pan chicken fajitas are a quick weeknight dinner option, especially if you don’t feel like cooking over the stove making an elaborate meal. All you have to do is wrap this deliciousness in soft tortillas and top with cheddar, sour cream and avocado. Add your favorite salsa or hot sauce and enjoy!

Ingredients

1 lb chicken breast
1 tsp olive oil
¼ cup salsa
2 tbsp low sodium taco seasoning
½ red onionpeeled and thinly sliced
8 oz mushroomsthinly sliced
1 red bell pepperthinly sliced
1 yellow bell pepperthinly sliced
1 green bell pepperthinly sliced
Add-ons: small whole wheat flour or corn tortillas, shredded cheese, sour cream, avocado and salsa

Directions

Preheat oven to 400°F; line a sheet pan with parchment paper.

Arrange veggies on sheet pan and drizzle with olive oil.

Place chicken breasts in the vegetables and top each evenly with taco seasoning and salsa.

Bake for 20-25 Minutes until cooked thoroughly to 165°F. Once cooked, allow to rest for 5 minutes, then slice chicken.

Serve chicken and vegetables in tortillas as desired and other toppings; limit to 1-2 tortillas.

Spaghetti Squash and Turkey Meatballs by Stephanie Olzinski, RDN

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Try this low calorie and high protein meal that’s also packed with fiber the next time you’re thinking about making spaghetti and meatballs. It’ll keep your immune system strong with healthful ingredients.

Ingredients

1 spaphetti squashhalved lengthwise
1 tbsp extra virgin olive oil
1 tsp extra virgin olive oil
fresh cracked black pepperto taste
Celtic sea saltto taste
1 onionfinely chopped
2 cloves garlicfinely chopped
1 ½ tsp fresh oreganochopped
1 tbsp dried bread crumbsI prefer panko if possible
½ oz Parmesan cheese
8 oz lean ground turkey
8 oz mixed mushrooms – shitake, cremini and oystercut 1/4 inch thick – about 3 cups
1 cup low-sodium chicken stock
4 oz baby spinach about 5 cups

Directions

Preheat oven to 375°F. Season cut sides of squash with 1/4 teaspoon salt. Place cut-sides down on a baking sheet and cook until tender, about 45 Minutes. Let stand until cool enough to handle. Scrape flesh into strands using a fork. Let drain, covered to keep warm, in a colander set over a bowl.

Meanwhile, heat 1 teaspoon oil in a medium skillet over medium heat. Cook onion and garlic, stirring until soft but not brown, 8 to 10 minutes. Add oregano; cook until fragrant, about 30 seconds. Divide mixture between 2 bowls.

Stir 1 tablespoon plus 1 1/2 teaspoons cheese into 1 bowl of onion-garlic mixture. Mix in breadcrumbs, turkey, 1/2 teaspoon salt, and 1/4 teaspoon pepper using your hands. Form mixture into 12 balls.

Heat 2 teaspoons oil in a large skillet over medium heat. Brown meatballs, turning, 4 to 6 minutes; transfer to a plate. Add remaining teaspoon oil to skillet. Cook mushrooms, 1/4 teaspoon salt, and 1/8 teaspoon pepper, adding a few tablespoons water if skillet browns too quickly, until soft and beginning to brown, 6 to 8 minutes. Add remaining bowl of onion-garlic mixture, meatballs, and stock; bring to gentle simmer. Cook, partially covered, until meatballs are cooked through to an internal temperature of 165°F. Add spinach; cook until just wilted, about 1 minute.

Divide squash and meatball mixture into 4 servings. Sprinkle with remaining cheese.

Cauliflower Cheddar Pasta

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Cauliflower is a healthy vegetable that offers a significant source of nutrients that your body needs. Both low in calorie and high in fiber, this vegetable makes a great addition to any pasta dish.

Ingredients

1 large head of cauliflowerbroken into pieces
2 tbsp olive oil
4 tsp salt divided
14 oz canned whole tomatoesdrained
4 cloves garlicminced
½ tsp crushed red pepper flakes
½ lb whole wheat penne pasta
⅓ cup parmesan cheese
1 cup sharp cheddar cheeseshredded
2 tbsp chopped basil

Directions

Set oven to 400°F.

Break or chop the cauliflower into bite-sized pieces. Toss with oil, 1 tsp. salt, and roast in the oven on a sheet pan for 30 minutes, stirring halfway through.

Remove from oven and place on a pan over medium heat. Add tomatoes, garlic, and red pepper flakes. Stir and break up tomatoes until most of the liquid has cooked out, about 5 minutes, then remove from heat.

Drop uncooked pasta into a large saucepan and fill with enough cold water to cover the noodles by 1-inch. Stir in remaining salt and place over high heat. When the water comes to a boil, reduce heat to a simmer and stir occasionally until the pasta is cooked al dente.

Transfer the cooked pasta into the skillet with the cauliflower mixture, saving the pasta water to put 1/4 cup of the water into the skillet. Stir all together and then add in the cheeses until melted. Garnish with Parmesan and parsley as desired.

Notes: When plating, you can mix the sauce with the pasta and cauliflower altogether and top with Parmesan cheese. Or, you can serve the pasta and top with sauce and add cauliflower to the pasta. Add a protein such as chicken or shrimp for a complete meal.

Quinoa Stuffed Tomatoes

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Did you know tomatoes are a delicious fruit that is rich in lycopene – an antioxidant that may help reduce your risk of heart disease and cancer while improving your skin health? This recipe offers a simple way to make the tomato the star of your meal while incorporating the healthful benefits of quinoa, a grain packed with protein and fiber making this dish a complete meal for lunch or dinner.

Ingredients

4 medium tomatoesrinsed (buy the ones still on a vine)
1 tbsp olive oil
2 tbsp red onionspeeled and finely chopped
1 cup cooked mixed vegetablespeppers, corn, carrots and peas
1 cup quinoarinsed and drained
1 cup low-sodium chicken brothor vegetable broth
½ ripe avocadodiced
¼ tsp black pepper
1 tbsp fresh parsleyrinsed, dried, and finely chopped
salt to taste

Directions

Preheat oven to 350°F.

Cut off the tops of the tomatoes and hollow out the insides. Save the pulp for use in tomato soup, a sauce, or salsa. Set tomatoes aside with their tops.

Heat oil in a saucepan over medium-high heat. Add onions, and cook until they begin to soften. Add cooked vegetables and heat through for 1-2 minutes.

Add quinoa and cook gently, about 2 minutes.

Add broth and bring to a boil. Reduce the heat and cover the pan. Cook until the quinoa has absorbed all of the liquid and is fully cooked, about 10 Minutes. Once cooked, removed the lid and gently fluff quinoa with a work. Mix in the avocado, pepper, salt and parsley.

Carefully stuff about ¾ cup of quinoa into each tomato.

Place tomatoes on a baking sheet and bake for about 15 Minutes, or until tomatoes are hot throughout (tomatoes may be stuffed in advance and baked later). About 5 minutes before taking out of the oven, place the tops of the tomatoes on so they get a chance to warm through. Serve hot.

Stuffed Bell Peppers

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Managing your diabetes doesn’t mean you no longer can enjoy foods that you love or crave. Try our diabetic friendly stuffed peppers for a healthier version of your favorite meal!

Ingredients

4 medium-sized green peppersor red and orange
½ lb extra-lean ground beef
½ cup white onionfinely chopped
1 cup canned whole tomatoesdrained
1 cup wild ricepre-cooked
1 tbsp Worcestershire sauce
½ tsp Italian seasoning
½ cup mozzarella cheese
non-stick cooking spray
pepperto taste
saltto taste

Directions

Slice off stem end of peppers and remove and discard seeds and membranes.

Submerge the peppers in a pot of boiling water and cook for 5 to 10 minutes; drain.

Brown ground beef and onion in a nonstick skillet over medium heat. Drain and pat dry with paper towels. Return meat mixture to skillet. Add tomatoes, breaking them into pieces with cooking spoon, and cook until liquid evaporates. Remove meat mixture from heat; stir in pre-cooked wild rice, Worcestershire sauce, and Italian seasoning.

Preheat oven to 350°F. Spoon 1/2-cup portions of rice mixture into peppers; sprinkle evenly with cheese. Place peppers in a baking dish coated with cooking spray.

Bake for 20 minutes or until lightly browned.

Healthful Lentil Soup

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So, this kitchen contraption known as a pressure cooker has become a pretty popular thing these days. It makes food super-fast, which is great when you are always on the run. It’s also perfect for that one recipe that would normally take 7-8 hours to cook, but you just don’t have that time and still crave the meal. Lentil soup is perfect this time of year. It’s warm and goes great with a side of cornbread, your favorite breadsticks or just by itself. Did you know lentils are a good source of cholesterol-lowering fiber? Not only do they help lower cholesterol levels, they help manage blood-sugar disorders due to the high fiber content. Fiber helps prevent your blood sugar levels from rising after a meal. Lentils are also packed with protein, iron and B vitamins. This is a must make-recipe so let’s get started.

Ingredients

1 medium yellow onionfinely diced
3 carrotspeeled and diced
2 celery ribspeeled (to remove the strings) and diced
6 garlic clovesminced
6 cups vegetable brothyou can also use chicken broth if preferred
2 cups dry brown lentilsrinse and let dry on clean towel
15 oz canned diced tomatoes with liquid
1 tsp Italian seasoning
1 tsp Celtic sea salt
1 tsp fresh cracked black pepper
1 tsp smoked paprika
1 tsp ground cumin
15 oz canned cannellini beansrinsed and drained
2 cups fresh chopped kale leavesremove the ribs before chopping
1 inch diameter Parmesan rind
fresh parsley leaves chopped for topping
fresh Parmesan cheesegrated for topping

Directions

Add 6 cups of broth to your pressure cooker. Then add the onion, carrot, celery, kale, garlic, lentils, diced tomatoes with liquid, Parmesan rind and all herbs/spices.

Cover and seal your pressure cooker and set it to manual 15 minutes high pressure.

It will take about 20 minutes to come to pressure and then 15 minutes for the active cook time – a total of 35 Minutes.

Once the timer beeps, carefully quick release the pressure and allow to depressurize before you touch anything. Safely remove the lid and add the cannellini beans. Allow beans to come to the temperature of the soup, about 5 minutes.

Pull out the Parmesan rind. Give the soup a quick stir and ladle into your favorite bowl or cup. Top with fresh parsley and fresh grated Parmesan cheese.

Notes: This is a vegetarian dish as is, but you can certainly add chicken to this for added protein. It’s also great if ladled over a ½ cup of cooked white/brown rice or quinoa.