“Meatless Monday” Recipe of the Week – Pasta with Broccoli Rabe

July 6, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Pasta with Broccoli Rabe. To make this week’s recipe you’ll be needing Salt, Broccoli Rabe, Extra Virgin Olive Oil, Garlic Red Pepper Flakes, Ziti Pasta, and Tomatoes. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Pasta with Broccoli Rabe
A traditional Italian dish! Replace broccoli rabe with broccoli for a milder flavor.

Ingredients
1/4 teaspoon salt
1 pound broccoli rabe*, stems trimmed
1/4 cup extra virgin olive oil
2 cloves garlic, minced
1/2 teaspoon red pepper flakes
1 pound ziti pasta
2 tomatoes, seeded and chopped

Directions
Yield: 6 servings

1 – Bring large pot of water to boil. Add salt and broccoli rabe. Cook until broccoli is tender-crisp and still bright green, about 5 minutes. Remove broccoli from pot, leaving cooking water in pot. Rinse broccoli quickly under cold, running water or dunk in ice-water bath. Set aside.

2 – Heat oil in large, deep skillet over medium heat. Add garlic and red pepper and cook just until garlic begins to sizzle, about 1 minute. Turn off heat.

3 – Bring pot with broccoli cooking water to boil. Add pasta and cook until just tender. Drain pasta, reserving 1 cup of cooking water.

4 – Chop broccoli into 1-inch pieces. Add broccoli to skillet holding oil, garlic, and red pepper mixture. Cook mixture over medium heat until hot. Add pasta and tomatoes to skillet with broccoli mixture. Toss together, adding pasta water as needed to keep dish moist.

*Note: Broccoli rabe, also called rapini, has 6- to 9-inch stalks with clusters of tiny, broccoli-like buds. It has a stronger, slightly bitter flavor. Broccoli can be substituted for a milder flavor

Nutrition Information:
Calories: 379 calories, Carbohydrates: 60 g, Protein: 11 g, Fat: 10 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 111 mg, Fiber: 2 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/pasta-with-broccoli-rabe/

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“Meatless Monday” Recipe of the Week – Creamy Risotto with Cheeses

June 29, 2020 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is, Creamy Risotto with Cheeses. This week’s recipe is made using Vegetable Oil, White Onion, Cloves, Arborio Rice, Vegetable Stock, Salt, Pepper, Parmesan Cheese, Fontina Cheese, Parsley, and White Truffle Oil. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of your recipe needs! Enjoy and Eat Healthy in 2020! https://www.cooksrecipes.com/index.html

Creamy Risotto with Cheeses
For a pungent, earthy flavor that brings out the full flavor of the cheeses, add a few drops of white truffle oil to the risotto a few seconds before plating.

Recipe Ingredients:
2 teaspoons vegetable oil
1 cup mild white onion, finely chopped
2 garlic cloves, smashed into a paste
1 1/2 cups arborio rice (if you want a creamier style, try cracked arborio
1 3/4 cups vegetable stock
Pinch salt
Freshly ground pepper, to taste
1/4 cup grated Parmesan cheese
1/2 cup shredded fontina cheese
3 tablespoons Italian parsley, chopped
White truffle oil, to taste (optional)

Cooking Directions:
1 – Heat a 2-quart, thick-bottomed sauce pan. Add the oil, then the onion and garlic. Cook, stirring until the onion is translucent.
2 – Add the rice and stir to coat it with the onion mixture. Add the stock, slowly, 1/2 cup at a time, as the rice absorbs the liquid. Continue to stir slowly. When most of the liquid is added and the rice has a firm texture and is cooked through, add a pinch of salt and fresh turns of pepper.
3 – Stir in the fontina cheese, then the Parmesan. If the mixture is dry, add a little more stock.
4 – Taste and season, as necessary. Stir in the parsley and white truffle oil.
5 – Distribute the risotto into four bowls. Sprinkle with additional herbs for a colorful finish.
Makes 4 main dish or 8 side dish servings.
https://www.cooksrecipes.com/mless/creamy_risotto_with_cheeses_recipe.html

“Meatless Monday” Recipe of the Week – Spinach-Pine Nut Whole-Grain Pilaf MONDAY

June 22, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | 2 Comments
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This week’s “Meatless Monday” Recipe of the Week is a Spinach-Pine Nut Whole-Grain Pilaf. It’s made using Brown Rice, Pine Nuts, Spinach Leaves, Extra Virgin Olive Oil, Basil Leaves, Salt, and Red Pepper Flakes. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Spinach-Pine Nut Whole-Grain Pilaf
Make the most of the seasonal ingredients beginning to fill up your kitchen with this pilaf recipe. A delicious addition to any meal, this simple side dish requires just a few simple ingredients tossed together with some herbs and oil.

Ingredients
2 cups hot cooked brown rice or bulgur
1 1/2 ounces pine nuts or slivered almonds, toasted
2 ounces spinach leaves, coarsely chopped
1 tablespoon extra-virgin olive oil
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon red pepper flakes

Directions
* Place hot rice in large bowl, add remaining ingredients and toss gently, yet thoroughly until spinach is slightly wilted.
https://www.diabetesselfmanagement.com/recipes/main-dishes/spinach-pine-nut-whole-grain-pilaf/

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“Meatless Monday” Recipe of the Week – Spicy Chickpeas and Couscous

June 15, 2020 at 6:01 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Spicy Chickpeas and Couscous. This week’s recipe is made using Vegetable Broth, Ground Coriander, Ground Cardamom, Turmeric, Hot Pepper Sauce, Salt, Cinnamon, Carrots, Chickpeas, Green Peas, Quick-Cooking Couscous, and Fresh Mint. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Spicy Chickpeas and Couscous
Ingredients
1 can (about 14 ounces) vegetable broth
1 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon turmeric
1/2 teaspoon hot pepper sauce
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 cup matchstick-size carrots
1 can (15 ounces) chickpeas, rinsed and drained
1 cup frozen green peas
1 cup quick-cooking couscous
2 tablespoons chopped fresh mint or parsley

Directions
Yield: 6 servings

1 -Combine vegetable broth, coriander, cardamom, turmeric, pepper sauce, salt, and cinnamon in large saucepan; bring to a boil over high heat. Add carrots; reduce heat and simmer 5 minutes.

2 – Add chickpeas and green peas; return to a simmer. Simmer, uncovered, 2 minutes.

3 – Stir in couscous. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed. Sprinkle with mint.

Nutrition Information:
Calories: 226 calories, Carbohydrates: 2 g, Protein: 9 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 431 mg, Fiber: 10 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/spicy-chickpeas-couscous/

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“Meatless Monday” Recipe of the Week – Black Bean and Vegetable Enchiladas

June 8, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Black Bean and Vegetable Enchilada. To make this week’s Dish you’ll be needing a can of Black Beans, Onion, Green Pepper, Vegetable Broth, Picante Sauce, Corn Tortillas, Tomatoes, Reduced Fat Shredded Cheddar Cheese, Reduced Fat Shredded Mozzarella, Lettuce, and Light Sour Cream. This recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Black Bean and Vegetable Enchiladas
Ingredients
Preparation time: 15 minutes
Baking time: 20 minutes

Vegetable cooking spray
1 can plus 1 can (16 ounces each) black beans, rinsed and drained
1 cup chopped onion
1 green pepper, chopped
2 tablespoons vegetable broth
1 cup plus 1 cup picante sauce
12 medium corn tortillas
1 cup chopped tomatoes
1/2 cup reduced-fat shredded Cheddar cheese
1/2 cup reduced-fat shredded mozzarella cheese
3 cups shredded lettuce
Light sour cream, for garnish (optional)

Directions
Yield: 12 enchiladas
Serving size: 2 enchiladas

* Preheat oven to 350°F and coat a 9″x13″ baking pan with vegetable cooking spray. Mash one can of the beans with a spoon or in a blender or food processor; set aside. Sauté the onion and green pepper in the vegetable broth until tender, about 2 to 3 minutes. Add 1 cup picante sauce, the mashed beans, and the can of whole beans. Stir the mixture and heat thoroughly. Spoon about 1/3 cup of the bean mixture down the center of each tortilla and roll it up. Place the tortillas seam-side down in the baking pan. Combine the remaining cup of picante sauce and the tomatoes; spoon over enchiladas. Cover with foil and bake for 15 minutes. Uncover, sprinkle with cheeses, and bake, uncovered, for 5 more minutes. To serve, place 1/2 cup lettuce on each plate and top with two enchiladas. Garnish with sour cream, if desired.

Nutrition Information:
Calories: 298 calories, Carbohydrates: 59 g, Protein: 15 g, Fat: 5 g, Saturated Fat: 2 g, Sodium: 807 mg, Fiber: 12 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/black-bean-and-vegetable-enchiladas/

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“Meatless Monday” Recipe of the Week – Creamy Yellow Squash Soup

May 18, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a recipe for a Creamy Yellow Squash Soup. A delicious and healthy Soup made with; Yellow Squash, Green Bell Pepper, Onion, Reduced-Sodium 99% Fat-Free Chicken Broth, Buttermilk, Diet Margarine, Reduced-Fat Shredded Sharp Cheddar Cheese, and Spices. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Creamy Yellow Squash Soup

Ingredients
Nonstick cooking spray
1 pound yellow squash, cut into 1/4-inch slices
1 medium green bell pepper, chopped
1 medium onion, chopped
1/4 teaspoon dried thyme
1 teaspoon ground cumin, divided
1 3/4 cups reduced-sodium, 99% fat-free chicken broth
1 cup fat-free buttermilk
1 tablespoon diet margarine
1/4 teaspoon black pepper
2 ounces reduced-fat sharp Cheddar cheese, shredded

Directions
1 – Heat Dutch oven over medium heat until hot. Lightly coat with cooking spray. Add squash, bell pepper, and onion. Spray vegetables with cooking spray. Cook and stir 6 minutes or until onion begins to brown.

2 – Add thyme, 1/2 teaspoon cumin, and broth. Bring to a boil over high heat. Reduce heat to a simmer. Cover. Cook 20 minutes.

3 – Working in 1-cup batches, place mixture in blender or food processor. Cover. Purée. Repeat with remaining ingredients. Return soup to Dutch oven over medium heat. Add buttermilk, margarine, remaining 1/2 teaspoon cumin and pepper. Cook until heated through. Serve topped with cheese.

Yield: 4 servings. Serving size: 1 cup soup plus 2 tablespoons cheese.

Nutrition Facts Per Serving:
Calories: 113 calories, Carbohydrates: 12 g, Protein: 8 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 11 mg, Sodium: 401 mg, Fiber: 2 g
https://beatcancer2010.wordpress.com/?s=Creamy+Yellow+Squash+Soup

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“Meatless Monday” Recipe of the Week – Baked Mushroom Parmesan

May 11, 2020 at 6:01 AM | Posted in CooksRecipes, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Baked Mushroom Parmesan. Portabella Mushrooms, Tomato Pasta Sauce, Basil Leaves, Shredded Mozzarella Cheese, and Parmesan Cheese are the main ingredients in this dish. With these meaty Portabella Mushrooms you’ll never miss the “Meat”. The recipe is from the CooksRecipes website. At the Cooks site you’ll find a huge selection of recipes to please all Tastes, Diets, or Cuisines so be sure to check it out today for any of recipe needs! Enjoy and Eat Healthy in 2020! https://www.cooksrecipes.com/index.html

Baked Mushroom Parmesan

Recipe Ingredients:
4 large Portabella mushrooms
2 tablespoons olive oil
1 cup tomato pasta sauce – divided use
4 fresh basil leaves, thinly sliced
1/4 teaspoon crushed red pepper flakes
1 cup (4 ounces) shredded part skim mozzarella cheese
1/4 cup (1 ounce) freshly grated Parmesan cheese

Cooking Directions:
1 – Heat oven to broil, with top rack about 4-inch from broiler. Brush both sides of mushrooms with oil. Place mushrooms, gill side down, in a 9-inch baking dish. Broil for 4 minutes, remove and turn gill side up, broil 4 minutes
2 – Remove mushrooms from baking dish, drain excess liquid.
3 – Reduce oven temperature to 400°F (205°C).
4 – Spread 1/2 cup pasta sauce on bottom of baking dish, then place mushrooms, gill side up. Sprinkle with basil, red pepper flakes and the remainder of the pasta sauce. Top with mozzarella cheese and Parmesan.
5 – Bake 5 to 10 minutes, until the cheese begins to brown. Remove and serve.
Makes 4 servings.
https://www.cooksrecipes.com/mless/baked_mushroom_parmesan_recipe.html

“Meatless Monday” Recipe of the Week – Overnight Baked Stuffed French Toast

May 4, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is a Overnight Baked Stuffed French Toast. Made using Cooking Spray, French Bread, Fat Free Cream Cheese, Egg Substitute, Skim Milk, Vanilla Extract, Sugar-Free Maple-Flavored Syrup, and Cinnamon. And Breakfast is served! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Overnight Baked Stuffed French Toast

Ingredients
Preparation time: 15 minutes
Baking time: 1 hour
Chilling time: 8 hours
Standing time: 15 minutes

Cooking spray
1 loaf (16 ounces) French bread, cut into 20 slices
1 block (8 ounces) fat-free cream cheese, cut into 1/4-inch-thick slices
3 cups liquid egg substitute
2 cups skim milk
1 teaspoon vanilla extract
1/3 cup sugar-free, maple-flavored syrup
1/4 teaspoon cinnamon

Directions
Yield: 12 servings
Serving size: 1 slice (approximately 3 inches x 3.25 inches)

1 – Coat a 9″ x 13″ baking dish with cooking spray. Layer 10 slices of bread in the bottom of the baking dish (you may need to cut some slices to fit). Top evenly with cream cheese slices, then remaining bread slices.

2 – In a large bowl, whisk together egg substitute, milk, vanilla extract, syrup, and cinnamon. Pour over bread, coating all the bread. Cover with plastic wrap and refrigerate overnight, or 8 hours.

3 – Remove from the refrigerator and let stand at room temperature 15 minutes while oven preheats to 350ºF. Bake 1 hour, or until all liquid is absorbed and the French toast is set in the center. When the top begins to brown slightly, lay a sheet of aluminum foil over the baking dish.

4 – Cut into 12 pieces and serve with Rise-n-shine raspberry syrup.

Nutrition Information:
Calories: 183 calories, Carbohydrates: 24 g, Protein: 15 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 486 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/breakfast/overnight-baked-stuffed-french-toast/

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“Meatless Monday” Recipe of the Week – Cranberry Pancakes

April 27, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of the Week is Cranberry Pancakes. Start the day off right with this week’s recipe for Cranberry Pancakes. Made using Fresh Cranberries, Sugar, Flour, Whole Wheat Flour, Quick Oats, Corn Meal, Baking Soda, Baking Powder, Cinnamon, Egg Substitute, Unsweetened Applesauce, Reduced-Calorie Stick Margarine, Skim Milk, Cooking Spray. Let’s get Breakfast going! The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Cranberry Pancakes
Start your day off on the right foot! Fresh cranberries, cinnamon and unsweetened applesauce mixed into the batter add some seasonal flavor to this traditional breakfast dish.

Ingredients
Preparation time: 15 minutes
Cooking time: Approximately 7–8 minutes per batch.

1 cup fresh cranberries (freeze 2 hours for easier chopping)
1/4 cup plus 1 tablespoon sugar
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup quick oats
1/2 cup cornmeal
1/2 teaspoon baking soda
2 teaspoons baking powder
1/2 teaspoon cinnamon
1/2 cup egg substitute
1 cup natural, unsweetened applesauce
3 tablespoons reduced-calorie stick margarine, melted
1 cup skim milk
Cooking spray

Directions
Yield: 16 pancakes
Serving size: 2 pancakes

1 – Place cranberries and 1/4 cup sugar in a blender or food processor and process until chopped, leaving some large pieces. Set aside. In a large bowl stir together flours, oats, cornmeal, baking soda, baking powder, 1 tablespoon sugar, and cinnamon. Set aside. Place egg substitute, applesauce, melted margarine, and milk in another large bowl. Mix well using a whisk or electric mixer on low. Add dry ingredients and mix until thoroughly combined. Stir in chopped cranberries.

2 – Coat a hot, nonstick griddle or skillet with cooking spray. Pour 1/4 cup batter per pancake on griddle and cook at medium heat. Turn pancakes over to finish cooking when tops begin to look dry and edges look cooked (after about 5–6 minutes). Re-coat griddle with cooking spray between batches.

Nutrition Information:
Calories: 195 calories, Carbohydrates: 36 g, Protein: 6 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 276 mg, Fiber: 3 g

Exchanges per serving: 2 starch, 1/2 fruit, 1/2 fat-free milk, 1 other carbohydrate. Carbohydrate choices: 2 1/2.
https://www.diabetesselfmanagement.com/recipes/breakfast/cranberry-pancakes/

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“Meatless Monday” Recipe of Week – Cajun Grains

April 20, 2020 at 6:01 AM | Posted in Diabetes Self Management, Meatless Monday | Leave a comment
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This week’s “Meatless Monday” Recipe of Week is Cajun Grains. So to make this week’s Dish you’ll be needing Whole Farro, Low Sodium Chicken Broth, Diced Tomatoes with Green Chilies, Sea Salt, Extra Virgin Olive Oil, Ground Turkey (93% Lean), Green Bell Pepper, White Onion, Salt Free Cajun Seasoning, and 1 can No Salt Added Red Kidney Beans. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2020! https://www.diabetesselfmanagement.com/

Cajun Grains
This simple Cajun Grain recipe from Jackie Newgent’s The All-Natural Diabetes Cookbook, 2nd Edition, will kick the monotony out of any boring lunchtime. Packed with the whole grain farro, lean ground turkey, and plenty of vegetables, this is something you can make in advance and then reheat in the microwave for a high-flavor and nutritious lunch entree!

Ingredients
1 cup whole farro, rinsed and drained
1 3/4 cups low-sodium chicken or vegetable broth
1 (14.5-ounce) can roasted, diced tomatoes with green chilies (undrained)
1 1/4 teaspoons sea salt
1 tablespoon extra-virgin olive oil
8 ounces ground turkey (about 93% lean)
1 medium green bell pepper, finely diced
1 small white onion, finely diced
1 tablespoon salt-free cajun seasoning
1 (15-ounce) can no-salt-added red kidney beans, drained

Directions
Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover and simmer for 20 minutes. (The farro will be halfway cooked.)

Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.

Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.

Nutrition Information:
Calories: 230 calories, Carbohydrates: 32 g, Protein: 15 g, Fat: 5 g, Saturated Fat: 1.5 g, Cholesterol: 20 mg, Sodium: 430 mg, Fiber: 7 g
https://www.diabetesselfmanagement.com/recipes/sides/cajun-grains/

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