5 tips for a healthy, homemade steak dinner

Steak-and-potato

I love cooking, but there are definitely times when we get home later than usual, or I’m tired, or I have things to do around the house and I just don’t have time (or don’t want) to make something. Thankfully, my husband has been listening to my cooking tips and can put together an awesome heart-healthy, high fiber meal! Men love their meat, so of course when he is cooking, it’s going to be steak. But check out what he did to keep it low fat, low sodium, and high in fiber!
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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?! Whole Wheat Muffin Pizza

english-muffin-pizza
Pizza, beer, and Monday Night Football should be enjoyed, even in the home of a dietitian! But, I do try to make the pizza heart healthy and higher in fiber. Rather than ordering delivery, consider making your own pies! English muffin pizza makes for an easy, fast and interactive meal. Everyone creates individual pizzas with their favorite toppings and they are done in 15 minutes.

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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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Small meals vs. fasting for weight and diabetes management

In my experience with diabetes, “grazing” helps manage my blood sugar. 3 small meals with 30 g carbohydrates plus 2-3 snacks with 15 g carbohydrates works for me; but, for many people, this regimen is daunting. We have all heard that small, frequent meals/snacks is recommended for a healthy weight and diabetes, but why?
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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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