FlavorFull Healthy Recipes

Discover Diabetic Friendly and Heart Healthy recipes that are good for you and good to eat!

Diabetic Friendly

Turkey Vegetable Chili Mac

¾ lb. ground turkey
1 can (about 15 oz.) black beans, rinsed and drained
1 can (about 14 oz.) diced tomatoes
1 cup frozen corn
½ cup chopped onion
2 cloves garlic, minced
1 tsp. Mexican seasoning
½ cup cooked elbow macaroni
1/3 cup sour cream

Spray large skillet with cooking spray and heat over medium-high heat. Add turkey; cook and stir 5 minutes or until no longer pink. Transfer to slow cooker. Add beans, tomatoes, corn, onion, garlic and Mexican seasoning. Cover; cook on low for 4 to 5 hours*.

Stir in macaroni. Cover; cook 10 minutes. Stir. Cover and cook for 20 – 30 minutes or until macaroni is tender. Serve with sour cream.

*Instead of using a slow cooker, a large pot can also be used on the stovetop to cook ingredients.

Nutritional Info: 210 calories per serving; 24g carbohydrates; 20g protein; 4g fat; 30mg cholesterol; 340 mg sodium and 5g fiber

Recipe adapted from Diabetes Self-Management

Spaghetti Squash and Sausage Supper

1 spaghetti squash
1 tsp. olive oil
2 Italian turkey sausage links, casings removed
1 onion, diced
1 cup sliced mushrooms
2 cloves garlic, minced
1 pint cherry tomatoes
1 tsp. Italian seasoning
½ tsp. salt
½ tsp. black pepper
Chopped fresh basil

Cut spaghetti squash lengthwise in half. Remove seeds. Place squash in 12-by-8-inch microwavable dish. Cover with vented plastic wrap. Microwave on high 9 minutes or until squash separates easily into strands when tested with fork. Cut each squash lengthwise in half; separate strands with a fork.

Meanwhile, heat oil in a large, nonstick skillet over medium heat. Add sausage and onion; cook for 5 minutes or until sausage begins to brown, stirring to break up meat. Add mushrooms and onion; cook and stir 5 minutes or until sausage is no longer pink. Add tomatoes, seasoning, salt and pepper; cook 2 minutes or until heated through.

Divide squash among 4 serving bowls. Top evenly with sausage mixture. Garnish with basil.

Nutritional info: 139 calories; 11g carbohydrates; 11g protein; 7g fat; 35mg cholesterol; 747 mg sodium and 3g fiber

Recipe adapted from Diabetes Self-Management

Healthy

Broiled Chicken with Corn, Black Bean and Pineapple Salsa

6 boneless, skinless chicken breasts
Salt and pepper
12 oz. bag frozen corn
1 can diced pineapple, drained
1 can low-sodium black beans
½ cup chopped sweet pepper
¼ cup chopped fresh cilantro
1 jalapeño pepper, seeded and finely chopped

Place chicken on unheated rock of a broiler pan. Season with salt and pepper as desired. Broil four inches from the heat for 10 to 12 minutes or until the chicken is fully cooked through. Meanwhile, stir together corn, pineapple, black beans, sweet pepper, cilantro and jalapeño in a medium bowl. Serve alongside chicken.

Servings: 6 Servings

Serving Size: 1 Chicken Breast, 1/2 Cup Salsa

Nutritional Value/serving:2 54 calories; 20g carbohydrates; 39g protein; 5g fat; 67mg sodium and 4g fiber

Bruschetta with Toasted French Bread

1 ½ cups chopped Roma tomatoes
3 Tbsp. finely shredded Parmesan cheese
1 small yellow onion, chopped
1 Tbsp. olive oil
1 Tbsp. fresh basil, chopped
1 Tbsp. lemon juice
2 cloves garlic, minced
French bread, sliced ½-inch thick, then toasted

In a medium bowl, combine tomatoes, cheese, onion, olive oil, basil, lemon juice and garlic and stir well. Serve with the toasted French bread.

Servings: 10 Servings

Serving Size: 2 Slices of Bread, 1/4 Cup Bruschetta

Nutritional Value/serving: 136 calories; 7g carbohydrates; 2g protein; 2g fat; 117mg sodium and 1g fiber

Cheesy Zucchini, Summer Squash and Red Onion Flatbread

Cheesy Zucchini and Red Onion Whole Wheat Flatbread

Non-stick cooking spray
Quick rise whole wheat pizza dough (see recipe below)
¾ cup garlic-and-herb goat cheese
¾ cup finely grated Parmesan cheese
3 Tbsp. chopped fresh Italian parsley, divided
1 summer squash
1 zucchini
1 small red onion, diced
Olive oil

Preheat oven to 400 degrees. Line a baking sheet with parchment paper and spray with non-stick spray. Spread the pizza dough onto the parchment paper. Spread the cheese over the dough, leaving a ½-inch border. Sprinkle parmesan cheese and 2 tbsp. of the parsley on top. Cut the squash and zucchini into 1/8-inch rounds. Arrange one row of squash down the long side of the dough, followed by onion in the center and zucchini on the other long side. Brush the vegetables with olive oil.

Bake until dough is puffed and brown at the edges, about 25 minutes. After the dough is cooked, sprinkle the remaining parsley on top.

Servings: 12 Servings

Serving Size: 1/12 of Flatbread

Nutritional Value/serving: 195 calories; 23g carbohydrates; 9g protein; 8g fat; 218mg sodium and 3g fiber

Quick Rise Whole Wheat Pizza Dough

1 cup water, heated to 100 degrees
1 Tbsp. sugar
1 Tbsp. olive oil
1 envelope rapid rise yeast
2 ¾ cups whole wheat flour
¼ cup grated Parmesan cheese

Whisk water, sugar, olive oil and yeast in a small bowl. Allow yeast to proof for about five minutes, or until it’s puffed up slightly. Blend flour and Parmesan cheese in a food processor for 30 seconds or until blended. With the food processor running, pour the water/yeast mixture and process until a shaggy ball forms. Dump the dough onto a floured work surface and knead dough a few times until it comes together. Roll the dough into a rectangle, ¼ to ½ inch thick. Place the dough on parchment paper on a sheet pan and trim edges as needed. Add sauce and toppings as preferred.

Servings: 12 Servings

Serving Size: 1/12 of Flatbread

Nutritional Value/serving: 116 calories; 21g carbohydrates; 4g protein; 2g fat; 39mg sodium and 3g fiber

Fruit and Yogurt Parfaits

Greek yogurt
Fresh or frozen fruit with no sugar added
Granola (see recipe for homemade granola below)

Using a small glass or bowl, layer yogurt, fruit and granola as desired.

Servings: 1/2 Servings

Serving Size: 1 serving

Nutritional Value/serving: 136 calories; 21g carbohydrates; 11g protein; 2g fat; 52mg sodium and 3g fiber

Homemade Granola

7 cups old fashioned oats
½ cup canola oil
1 ½ cups chopped nuts
1 Tbsp. chia seeds
1 Tbsp. flax meal
¾ cup honey
½ cup packed brown sugar
1 Tbsp. vanilla
2 tsp. cinnamon

Preheat oven to 375 degrees. Line the baking pan with foil. Combine oats and oil in a large bowl, transfer to pan and spread evenly. Bake until pale golden brown, about 20 to 25 minutes, stirring occasionally. Remove from oven and lower oven temperature to 300 degrees. Pour oat mixture into bowl and add chopped nuts. Combine brown sugar and honey in small pan and cook over medium-high heat, stirring constantly, until sugar is dissolved. Remove from heat and stir in the vanilla and cinnamon. Spread on the baking pan. Press down and bake until golden brown, 35 to 40 minutes. Cool for 10 minutes, then cut into small pieces and place and wax or parchment paper to completely cool.

Grilled Avocado Chicken Salad

2 chicken breasts, grilled
2 Tbsp. chopped fresh cilantro
1 tomato, diced
1 can corn, drained and rinsed
1 can black beans, drained and rinsed

Dice chicken, combine all ingredients and mix together.

Dressing:
1 cup plain Greek yogurt
1 Tbsp. taco seasoning
1 avocado, mashed
1 Tbsp. lime juice

Combine all ingredients and bled well. Stir into chicken mixture.

This salad may be used to top mixed greens, or in a wrap. Additionally, chopped vegetables such as carrots, celery or sugar snap peas may be used for variety.

Servings: 4 Servings

Serving Size: 1 1/4 Cup

Nutritional Value/serving: 199 calories; 19g carbohydrates; 20g protein; 5g fat; 276mg sodium and 7g fiber

Grilled Chicken Citrus Teriyaki

¼ cup reduced-sodium soy sauce
1 orange, juiced
2 tsp. grated orange peel
½ lb. chicken breast tenders
1 cup sugar snap peas
1 cup sliced fresh mushrooms
1 medium zucchini, cut into ½-inch slices
1 medium summer squash, cut into ½-inch slices
½ red bell pepper, cut into 1-inch pieces

In a small bowl, mix soy sauce, orange juice and orange peel. Set 2 Tbsp. of mixture aside. Pour remaining mixture into a bag or pan with chicken to marinate. Cover and refrigerate for 30 minutes. After chicken has marinated, discard marinade and cook chicken for six to eight minutes per side or until cooked through. Add the remaining ingredients to the pan with the chicken, and cook for an additional six to eight minutes, stirring occasionally until the vegetables are crisp-tender and chicken is fully cooked. Add the remaining 2 Tbsp. of marinade and stir to coat the vegetables and chicken. Cook for two to three more minutes or until hot.

Servings: 4 Servings

Serving Size: 1 Cup

Nutritional Value/serving: 118 calories; 16g carbohydrates; 5g protein; 2g fat; 84mg sodium and 2g fiber

Heart Healthy

Chipotle Chicken Bowls with Cilantro

For the cilantro-lime quinoa:

1 ½ cups water
¾ cups quinoa
1/8 tsp. salt
2 limes, zested and juiced
1 ½ chopped, fresh cilantro

For the chicken and bowl:

2 Tbsp. canola oil, divided
1 minced chipotle pepper + 3 Tbsp. adobo sauce from a can of chipotles in adobo
1 Tbsp. honey
1/8 tsp. salt
1/8 tsp. ground black pepper
1 lb. boneless, skinless, thinly sliced chicken breast
2 Tbsp. red wine vinegar
5 oz. packaged spinach, spring greens or arugula
1 pint cherry tomatoes, halved if desired
1 avocado, peeled and diced
1 cup packaged, shredded carrots (or 2 large carrots, shredded)
1 cup sliced radishes
2 scallions or green onions, finely chopped

In a medium heavy-duty pot, add water, quinoa and salt. Bring to a boil, cover and reduce heat to low. Cook until quinoa absorbs all the liquid, about 15 minutes. Remove from heat.

Into the quinoa, stir in the zest and juice of 2 limes and chopped cilantro.

Into a large zip-top bag, add marinade ingredients: 1 tablespoon canola oil, minced chipotle pepper, adobo sauce, honey, salt and pepper. Add chicken breasts into the bag, making sure the chicken is well-coated with marinade. Let sit for 10 minutes (make the quinoa as you wait) or place chicken in the refrigerator to marinate for up to 24 hours.

Into a large, nonstick skillet over medium-high heat, warm remaining tablespoon oil. Add chicken breasts and marinade liquid, using tongs to frequently turn the chicken breasts to be coated in marinade. Sauté until chicken is fully cooked, around 4 to 6 minutes depending on thickness. Remove from heat. When chicken has cooled slightly, transfer chicken to cutting board to chop into bite-size pieces. Then, transfer remaining liquid from pan into a small bowl, and stir vinegar into the liquid to use as a dressing.

To assemble, add the greens into the bottom of each bowl. Divide quinoa and chicken among each bowl, along with tomatoes, avocado, carrots, radishes and scallions. Drizzle with the dressing and serve.

Nutritional info: 480 calories per serving; 21g fat; 73 mg cholesterol; 559 mg sodium; 44 g carbohydrates; 10g fiber; 13g sugar and 32g protein

Recipe adapted from the American Heart Association

Italian Caprese Avocado Toast

1 pint cherry tomatoes, halved
¼ cup basil, finely sliced, plus more for garnish if desired
4 slices whole wheat or whole grain bread, toasted
1 avocado, halved, pit removed
1/8 tsp. ground black pepper
¼ cup fat-free, shredded mozzarella cheese
2 tsp. balsamic vinegar

Halve each cherry tomato and finely slice the basil leaves.

Toast each piece of bread.

Slice the avocado in half and remove the pit. Use a spoon to remove the avocado’s flesh from the skin and place it into a bowl. Add the chopped basil and pepper. Mash together with a fork.

Divide avocado mixture between each piece of toast, spreading a layer onto each one. Place each piece of toast onto a plate.

Add tomatoes onto the avocado cut-side-down. There may not be space for all the tomatoes, depending on how large the bread is. Divide shredded mozzarella between each piece of toast and drizzle with balsamic vinegar. Garnish with a few basil leaves, if desired. Serve.

Nutritional info: 188 calories per serving; 8.7g fat; 1 mg cholesterol; 177 mg sodium; 22g carbohydrates; 7g fiber; 6g sugars and 8g protein

Recipe adapted from the American Heart Association