This Recipe Serves 4

Ingredients

2 tablespoons extra-virgin olive oil, divided
1 (16-ounce) bag frozen spinach, thawed and drained well
2 tablespoons reduced-fat feta cheese, crumbled
Salt, to taste
Pepper, to taste
1 teaspoon dried mint
4 salmon fillets (3.5 ounces each), skinned
2 cups fat-free, low-sodium vegetable stock
Juice of 1 lemon

Instructions

1. Preheat oven to 350 degrees Fahrenheit. Heat 1 tablespoon olive oil in skillet over medium heat. And spinach, and stir to coat. Add feta, salt, pepper, and mint. Stir to combine, and remove from heat.
2. Grease bottom of a baking dish with remaining 1 tablespoon oil.
3. Place fillets on a work surface, and cover with ½ cup spinach mixture on each. Roll fillets up, and stand on one end. Place in baking dish, and turn to coat in olive oil. Season with salt and pepper. Pour stock into the bottom of the baking dish. Pour lemon juice on the top of the fillets. Cover with foil. Bake for 20 minutes or until salmon is cooked through.

– See more at: http://www.diabetes.org/mfa-recipes/recipes/salmon-stuffed-with-spinach.html#sthash.O3FUzoyZ.dpuf

Source: http://www.diabetes.org/mfa-recipes/recipes

Ingredients:

• 4 Boneless Pork Chops
• 2 tsp. Olive Oil
• 1 tsp. Jamaican Jerk Seasoning
• 1/2 tsp. Black Pepper
• 1 1/3 cups Pineapple, chopped
• 1/2 cup Onion, chopped
• 1 tbsp. Fresh Lemon Juice

Directions:

1. Add one teaspoon of olive oil to a large, non-stick skillet and heat the skillet over medium heat.
2. Sprinkle the Jamaican jerk seasoning and black pepper on both sides of the pork chops, then lay the pork chops into the pre-heated skillet.
3. Cook for four minutes on each side, then remove the pork from the pan.
4. Add the remaining teaspoon of olive oil to the skillet then add the pineapple, onion and lime juice. Stir frequently and cook for two minutes.
5. Pour the pineapple salsa over the pork chops to serve.

Nutrition Facts per Pork Chop

Calories 311
Total Fat 22.3g 34%
Saturated Fat 7.8g 39%
Cholesterol 69mg 23%
Sodium 58mg 2%
Potassium 364mg 10%
Total Carbohydrates 8.8g 3%
Dietary Fiber 1.2g 5%
Sugars 6.1g
Protein 18.5g
Vitamin A 1%
Vitamin C 49%
Calcium 3%
Iron 6%

Ingredients:

2 Tbsp. olive oil
2 medium onions, chopped
6 cloves garlic, minced
2 stalks celery, diced
2 medium red/greenpeppers, cut intostrips
1 cup mushrooms,chopped
2 cups uncooked wholegrain rice
3 pounds bonelesschicken breast, cut into bite-sized pieces,skin removed
1½ tsp. salt (optional)
2½ cups low-fat chicken broth
Saffron or SazónTM for color 3 medium tomatoes, chopped
1 cup frozen peas
1 cup frozen corn
1 cup frozen greenbeans
Olives or capers for garnish (optional)

Directions:

• Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
• Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
• Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil.
• Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes
• Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.

Source: Recipe and Meal Planner Guide of the National Institutes of Health/National Diabetes Education Program (NDEP).

Ingredients:

2 pounds lean beef,cubed
1 Tbsp. olive oil
1 large onion, chopped
1 clove garlic, finelychopped
¼ tsp. salt
tsp. pepper
¼ cup fresh cilantro,chopped
1 can (15 ounces)stewed tomatoes
2 ounces tomato paste
1 can (1 pound 13 ounces) hominy

Directions:

• In a large pot, heat olive oil. Add beef and sauté.
• Add onion, garlic, salt, pepper, cilantro, and enough water to cover meat. Stir to mix ingredients evenly. Cover pot and cook over low heat until meat is tender.
• Add tomatoes and tomato paste. Continue cooking for about 20 minutes.
• Add hominy and continue cooking another 15 minutes, stirring occasionally. If too thick, add water for desired consistency.
• Option: Skinless, boneless chicken breasts can be used instead of beef cubes

Source: Recipe and Meal Planner Guide of the National Institutes of Health/National Diabetes Education Program (NDEP).

Cook Time: 10 minutes

Yield:4 Servings

Ingredients:

• 1 lb. Fresh Asparagus
• 2 tsp. Garlic Powder
• 1 tsp. Onion Powder
• 1 tsp. Kosher Salt
• 1 tsp. Black Pepper
• Cooking Spray

Directions:

1. Pre-heat the broiler and cut the woody stems off of the asparagus
2. Spray a baking sheet with cooking spray, then lay the asparagus on the baking sheet.
3. Sprinkle the asparagus with garlic powder, onion powder, salt, and pepper.
4. Broil for 10 minutes, turning once then serve.

Cook Time: 15 minutes

Yield:6 servings

Ingredients:

• 1 lb. Fresh Green Beans
• 4 tsp. Olive Oil
• 1 tsp. Onion Powder
• 1 tsp. Kosher Salt
• 1 tsp. Black Pepper

Directions:

1. Preheat the oven to 425 degrees Fahrenheit and place a baking sheet in the oven as it preheats
2. Trim the ends off of the green beans, then place them in a large bowl.
3. Add the remaining ingredients to the bowl and stir to combine.
4. Remove the pan from the oven and spread the green beans evenly on the pan.
5. Bake for 8 to 10 minutes, or until crispy.

Ingredients:

2 cups Ragi flour
1 teaspoon cumin seeds
½ cup curd
1 tbsp grated ginger
2 green chilies, chopped
Salt to taste
For garnish: 1 cup chopped tomatoes
1 cup Spring Onion and Capsicum

Method:

1. Combine all the ingredients except veggies for garnish, in a bowl.
2. Use water to make a dropping consistency of batter.
3. Make pan cakes of the batter and add the toppings on a non-stick pan.
4. Serve hot with chutney of your choice.

For cooking, quinoa can be used very much like rice or as its substitute. Hence all the commonly made recipes with rice can also be made with quinoa. Some of the dishes that can be made are lemon quinoa, tomato quinoa, coconut quinoa, quinoa pulav, quinoa upma etc. You can also make salads and soups with it. Here is the recipe of an indian style quinoa pilaf. You could also name it quinoa upma or quinoa kichadi.

Ingredients
Quinoa – 1 cup
Sliced/Crushed Almonds – 1/2 cup
Onion – 1/4 (finely chopped)
Tomato – 1 (chopped)
Green Chillies – 2-3 (chopped)
Turmeric Powder – 1/4 tsp
Garam Masala – 1/2 tsp
Mustard Seeds – 1/2 tsp
Cumin Seeds – 1/2 tsp
Fenugreek Seeds – 1/4 tsp
Curry Leaves – 1 spring
Coconut milk diluted with water – 2 cups
Lemon Juice – 2 tblsp
Cilantro – handful (finely chopped)
Oil – 2 tblsp
Salt – as needed

Method
1. Wash the quinoa thoroughly a couple of times and drain the water.
2. Heat oil in a pan, add the mustard seeds and cumin seeds.
3. When it starts crackling, add the fenugreek seeds and curry leaves.
4. Add the chopped onions, green chillies and turmeric powder. Fry for few minutes.
5. Next add the chopped tomato and cook till it turns mushy.
6. Add the coconut milk-water mixture, garam masala and required salt. Bring this to a boil.
7. Add the quinoa and lemon juice. Let it boil for 2-3 minutes.
8. Reduce the flame to medium low, cover with a lid and let it cook for 15 minutes till all the liquid is absorbed by the quinoa.
9. Switch off the stove and add the crushed almonds and finely chopped cilantro.
10. Gently fluff up with a fork, cover it and let it rest for another 5 minutes.
11. Tasty and healthy quinoa pilaf is ready to be served as breakfast, lunch or dinner.

Tips
– You can also add vegetables of your choice after adding the tomato to make it more healthy. Some of the vegetables that taste very good with quinoa are capsicum, carrots, green peas, potatoes and broccoli. In the above picture I’ve added capsicum.
-You could also use only water instead of coconut milk.

Each 3 cookies
Calories: 46
Carbohydrate:0g
Protein:2g
Fat:4g

Ingredients:

1 cup sugar substitute
1 cup peanut butter
1 egg

Instructions

Preheat oven. Grease cookie sheets and set aside.

In a medium bowl, stir together 1 cup of sweetener, the peanut butter, and egg until well mixed. Roll the mixture into 1-inch balls; place on prepared cookie sheets. Smooth each ball slightly with a drinking glass that has been lightly greased. Bake about 10 minutes or until edges are set and bottoms are lightly browned.

Cook Time: 0 minutes

Yield:6 servings

Ingredients:

• 6 cups Strawberries, sliced
• 1/2 cup Sweetener
• 2 tbsp. Amaretto
• 6 Almond Cookies, crushed
• 6 tbsp. Low Fat Sour Cream

Directions:

1. Combine the strawberries, sweetener, and amaretto in a bowl. Cover and chill for at least 4 hours.
2. Remove the dish from the refrigerator and spoon the strawberry mixture into six individual bowls
3. Top the strawberry mixture with crushed cookies and sour cream.