What’s Cooking?! Low-fat, salt-free stir-fry

Stir-FryLooking for another way to add vegetables and increase the fiber in your dinner meal? Try a stir-fry! Now generally, any dish with the word “fry” in it means that it has been cooked in oil and tend to be high in fat, calories, and salt; but, with some minor adjustments, I still managed to make a flavorful meal that is heart healthy and won’t run the blood sugars off the charts. Here is what I made, but since it’s a stir-fry, you can really add anything you want!
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What’s Cooking?! Healthier Sausage and Peppers

healthy-sausage-peppers
Looking for a low maintenence meal with minimal prep work and clean up? Try these, low-sodium, no-carb, low-fat sausage and peppers! This is another recipe that is great for leftovers. Top a whole wheat hoagie for a fun sub sandwich, cook them into eggs for a high-protein, high-fiber omelet, or (my favorite) toss them on top of your favorite green with cold tomatoes, feta cheese, and balsamic vinegar for a quick lunch salad.

Ingredients:
– 1 lb low-sodium, low-fat chicken sausage (sliced)
– 1 red pepper (chopped in large pieces)
– 1 green pepper (chopped in large pieces)
– 1 yellow pepper (chopped in large pieces)
– 1 medium onion (chopped in large pieces)
– 2 tbl olive oil
– 2 tbl fresh basil (chopped)
– 1 tbl dried oregano
– 1/2 tbl garlic powder
– 1/2 tsp ground black pepper

Directions:
– Preheat oven to 350 degrees farenheit
– Brown sausage in a skillet (does not need to be fully cooked, just browned)
– Combine all ingredients in a large bowl and mix to coat
– Spread mixture into a 9 X 13 baking dish
– Bake for 50 minutes and serve

Need a side dish? Try sautéed potatoes with spinach for complex carbohydrates and fiber without the salt!

What’s Cooking?! Low-Sodium Vegetarian Tomato Noodle Soup

vegetarian-tomato-noodle-soup

Don’t tell my husband, but we had a vegetarian dinner this week! Believe it or not, he didn’t even miss the meat. The beans added protein and the vegetables and whole wheat pasta added fiber to make us feel full and keep us feeling full longer. PLUS, this was a crock pot meal, so while our pizzas were cooking on Monday, I did some veggie chopping and threw everything in a gallon Ziplock bag and all Jason had to do in the morning was dump the liquids and bag of goodies into the crock pot and turn it on. Dinner was ready when we got home; and, clean up was a piece of cake, since all we used was the crock pot.

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What’s Cooking?! Salt-free, high-fiber, low-fat chicken parmesan

chicken-parmesean

Need a quick meal with leftovers that can be used in various ways to keep you from burn-out? My husband and I have a busy week, so we made baked chicken parm last night that we can reheat for either salads, sandwiches, or pasta dishes later in the week. Not only was the meal ready in about 30 minutes, but the recipe is heart healthy (salt free and low-fat) and easier on the blood sugar (higher in fiber and low sugar) than most fried chicken parmesan recipes.

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What’s Cooking?! Mini-Spinach-Meatloaf

Mini-spinach-meatloaf
I love mini-food and using different kitchen items in unique ways! So, I tried mini-meatloaf in a cupcake sheet this week. Low fat ground beef and salt free herbs and spices make this another heart-healthy dish; and, I skipped the sugary ketchup and used oatmeal instead of white bread crumbs, for a diabetes-friendly option!

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What’s Cooking?! Salt-free taco seasoning and guacamole

Salt-free-taco-seasoning

Tacos are a staple for us. We have them almost every week! It is an easy, fast meal and the meat can be used for various dishes: tacos, taco salad, nachos, etc; but, since I have diabetes and am at higher risk for heart disease, the salt content of most seasoning packets is more than I am willing to risk. So, we made our own! And, since avocados are cheap this time of year, we did a little salt-free guacamole too.
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What’s Cooking?! Greek Stuffed Peppers

Greek-stuffed-peppers

Back on the Mediterranean, low-fat, high-fiber, carb-conscious, heart healthy bandwagon! It’s probably safe to say that most of us have tried a stuffed pepper before and that most of those peppers have been filled with very similar ingredients (ground beef, crushed tomato, rice); so, here is a little something different to add a little variety to an easy, healthy family meal!

Ingredients:
1 lb lean ground beef
1 box (10 oz) frozen spinach, thawed and drained
2 cups grated zucchini (yep, grated! That cheese grater is good for more than just nachos!)
1 cup minced onion
1/2 cup bulgur
1 egg, beaten
1/2 tsp dried oregano
ground black pepper to taste
2 (14.5 oz) cans low-sodium chopped tomatoes
3 red peppers, halved length-wise
1/3 cup feta cheese

Instructions:
Preheat oven to 350 degrees farenheit. Combine first 9 ingredients in a bowl and mix together. Arrange pepper halves in a baking dish, skin down, and fill with meat mixture. Sprinkle with feta cheese, cover with aluminum foil, and bake for 30 minutes. Remove foil and bake for another 25 minutes, or until peppers are tender and meat reaches 165 degrees farenheit.

No added fat, high fiber whole grains and veggies, and flavorful cheeses and herbs make this a low-fat, low sodium, low carb meal! What are your favorite mediterranean dishes?

What’s Cooking?! Chicken Noodle Soup

 

Chicken-noodle-soup

Well, It’s August in Chicago, where it always feels 100 degrees hotter than it actually is outside; so naturally, I came home craving Chicken Noodle Soup. Luckily, this recipe is loaded with ingredients most of us already have stocked in the kitchen; so, if you ever run into a “what are we going to eat tonight”-dilemma, this is a great low-fat, heart-healthy, high-fiber and low-carbohydrate option!
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What’s Cooking?! Chicken, Asparagus and Orzo

Chicken-asparagus-orzo
Summer is so much fun at the grocery store thanks to the variety of fruits and veggies on sale! This week, asparagus was my veg of choice. Full of antioxidants, high in fiber, low in Calories and carbohydrates, and yummy: asparagus is an easy crowd-pleaser that cooks in a flash. Pair it with a high-fiber starch for digestion and diabetes management and a low-fat protein for heart health to complete a healthy, well-rounded meal.

The tomatoes were sweet enough and the feta salty enough that seasoning was a breeze and didn’t require any salt or sauce. Check out what I put together last night:
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