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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

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