Greek Omelet
Time: 20 minutes
Ingredients
Time: 20 minutes
Ingredients
- 1/4 cup cooked spinach
- 4 large eggs
- 1/2 cup crumbled feta cheese, (2 ounces)
- 2 scallions, thinly sliced
- 2 tablespoons chopped fresh dill
- Freshly ground pepper, to taste
- 2 teaspoons extra-virgin olive oil
- Squeeze spinach to remove any excess water. Blend eggs with a fork in a medium bowl. Add feta, scallions, dill, pepper and the spinach; mix gently with a rubber spatula.
- Set a rack about 4 inches from the heat source; preheat the broiler.
- Heat oil in a 10-inch nonstick skillet over medium heat. Pour in the egg mixture and tilt to distribute evenly. Reduce the heat to medium-low and cook until the bottom is light golden, lifting the edges to allow uncooked egg to flow underneath, 3 to 4 minutes. Place the pan under the broiler and cook until the top is set, 1 1/2 to 2 1/2 minutes. Slide the omelet onto a platter and cut into wedges.
Raspberry, Avocado & Mango Salad
Time: 25 minutes
Ingredients
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Time: 25 minutes
Ingredients
- 1 1/2 cups fresh raspberries, divided
- 1/4 cup extra-virgin olive oil
- 1/4 cup red-wine vinegar
- 1 small clove garlic, coarsely chopped
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground pepper
- 8 cups mixed salad greens
- 1 ripe mango, diced (see Tip)
- 1 small ripe avocado, diced
- 1/2 cup thinly sliced red onion
- 1/4 cup toasted chopped hazelnuts, or sliced almonds (see Tip), optional
- Puree 1/2 cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined.
- Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss to coat. Divide the salad among 5 salad plates. Top each with the remaining raspberries and sprinkle with nuts, if using.
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.
Diabetic-Friendly Chicken Pot Pie
Serving Size / Yield6 servings
Ingredients
Directions
Serving Size / Yield6 servings
Ingredients
- 1 lb. boneless skinless chicken breasts
- 1 C. carrots, sliced
- 1/2 C. mushrooms, sliced
- 1 onion, chopped
- 1/2 C. sweet potatoes, peeled and diced
- 1 tsp. thyme leaves
- 4 Tbs. all-purpose flour
- 2 C. fat-free low-sodium chicken broth
- 1/2 C. peas
- refrigerated biscuit dough
- Salt
- pepper
Directions
- Preheat your oven to 400 degrees.
- In a skillet coated with cooking spray, cook the chicken breasts over medium heat for 7-10 minutes.
- Season with salt and pepper and cut into pieces.
- Recoat the skillet with cooking spray and sauté the carrots, mushrooms, onion, and potatoes until tender.
- Add the thyme and flour, stirring for 30 seconds.
- Gradually add the chicken broth, stirring over medium heat until thickened.
- Add the chicken and peas and cook another 5 minutes.
- Coat a 9-inch pie plate with cooking spray and fill with the chicken mixture.
- Split the biscuits in half and lay them on top.
- Bake for 10-12 minutes or until the biscuits are golden brown