What are some tasty diabetic-friendly dinner ideas for two. How can you prepare healthy meals without excessive leftovers. Which recipes are both nutritious and satisfying for couples managing diabetes.

Flavorful Fish Dishes for Diabetic Diets

Fish is an excellent protein source for those managing diabetes. It’s low in saturated fat and high in heart-healthy omega-3 fatty acids. Here are some delectable fish recipes that are perfect for two:

Spice-Crusted Tilapia

This restaurant-quality tilapia fillet relies on common spices to deliver big flavor. How do you make this simple yet delicious dish? Season tilapia fillets with a blend of paprika, garlic powder, and dried herbs. Pan-sear for a few minutes on each side until golden and flaky. Serve with a side of steamed vegetables for a complete meal.

Baked Fish with Vegetables

For an easy one-pan meal, try baking fish fillets with an assortment of colorful vegetables. Which types of fish work well for this recipe? Cod, halibut, or salmon are excellent choices. Arrange the fish and vegetables on a baking sheet, drizzle with olive oil, and season with lemon juice, herbs, and spices. Bake until the fish is cooked through and the vegetables are tender.

Protein-Packed Poultry Options

Poultry is another great protein option for diabetics. It’s lean, versatile, and can be prepared in numerous ways. Here are some chicken and turkey recipes that are both healthy and delicious:

Greek-Style Chicken Skillet

This quick and healthy chicken and peppers recipe bursts with fresh flavors. How can you make this Mediterranean-inspired dish? Sauté chicken breast pieces with bell peppers, onions, and garlic. Season with oregano, lemon juice, and crumbled feta cheese for a taste of Greece. Serve over a small portion of whole-grain rice or with a side salad.

Turkey and Jicama Wraps

For a light yet satisfying meal, try these turkey wraps with jicama. What makes these wraps special? Jicama, a crisp and slightly sweet root vegetable, adds a unique texture and flavor. Wrap sliced turkey breast, jicama sticks, and your favorite veggies in a whole-wheat tortilla. Serve with a side of fresh fruit for a balanced meal.

Veggie-Centric Meals for Diabetic Health

Incorporating more vegetables into your diet is crucial for managing diabetes. These recipes put vegetables at the center of the plate:

Colorful Cucumber Boats

These charming cucumber boats are a creative way to enjoy fresh vegetables. How do you prepare this garden-fresh dish? Hollow out cucumber halves and fill them with a mixture of cherry tomatoes, peas, and fresh dill. It’s a light and refreshing meal that’s perfect for warm summer evenings.

Spinach Skillet Side

This simple spinach side dish is both nutritious and delicious. What’s the secret to making spinach appealing? Sauté fresh spinach with garlic and a touch of olive oil. Add a sprinkle of Parmesan cheese for extra flavor. This versatile side pairs well with any protein source.

Salads That Satisfy

Salads are an excellent choice for diabetics, providing essential nutrients and fiber. Here are some salad recipes that are filling enough to serve as a main course:

Asian Chicken Salad

This hearty salad combines Asian flavors with crispy breaded chicken. How can you make this salad diabetes-friendly? Use a small amount of whole-grain breadcrumbs to coat the chicken, and load up on crunchy vegetables like cabbage, carrots, and snap peas. Top with sliced almonds for added protein and healthy fats.

Watermelon and Feta Salad

The combination of sweet fruit and salty feta cheese makes this salad a winner. Why is this salad a good choice for diabetics? Watermelon has a relatively low glycemic index despite its sweetness, and the feta provides protein and calcium. Add some fresh mint leaves for an extra burst of flavor.

Smart Carb Choices for Diabetic Meals

While carbohydrates need to be monitored in a diabetic diet, some complex carbs can be included in moderation. Here are some recipes that incorporate smart carb choices:

Greek-Style Rice Pilaf

This flavorful rice dish makes an elegant side that can be easily portioned for two. How can you make rice more diabetic-friendly? Use brown rice instead of white for more fiber and nutrients. Mix in plenty of vegetables like bell peppers and onions, and season with lemon juice and herbs for a burst of flavor without added fats.

Whole Grain Wrap Ideas

Wraps made with whole grain tortillas can be a good option for diabetics when filled with lean proteins and plenty of vegetables. What are some diabetic-friendly wrap fillings? Try combinations like tuna with crisp vegetables, or hummus with grilled vegetables and a sprinkle of feta cheese.

Desserts and Sweet Treats for Diabetics

Having diabetes doesn’t mean you can’t enjoy a sweet treat occasionally. Here are some dessert ideas that are lower in sugar and carbs:

Berry Yogurt Sundaes

These delightful yogurt sundaes are an easy way to add fruit and calcium to your diet. How can you make a diabetes-friendly sundae? Layer plain Greek yogurt with fresh berries like strawberries, blueberries, and raspberries. If needed, add a small drizzle of honey or a sprinkle of stevia for sweetness.

Fruit-Based Desserts

Fruit can satisfy a sweet tooth while providing essential nutrients and fiber. What are some creative ways to serve fruit for dessert? Try grilling peach halves and topping with a dollop of Greek yogurt, or make a fresh fruit salad with a variety of colorful fruits for a refreshing end to your meal.

Meal Planning and Portion Control for Diabetic Couples

Successfully managing diabetes through diet involves careful meal planning and portion control. Here are some tips for couples cooking diabetic-friendly meals:

• Plan your meals in advance to ensure a good balance of nutrients throughout the week.
• Use smaller plates to help control portion sizes.
• Fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with complex carbohydrates.
• Measure your food to get a better understanding of portion sizes.
• Cook once, eat twice – prepare extra portions of healthy meals to have leftovers for lunch the next day.

By following these guidelines and trying the recipes mentioned above, couples can enjoy delicious, varied, and healthy meals while managing diabetes effectively. Remember to consult with a healthcare professional or registered dietitian for personalized advice on managing diabetes through diet.

45 Diabetic-Friendly Recipes for Two

Cooking for two? These diabetic-friendly recipes make it easy to whip up main dishes, sides, salads and more—without a ton of leftovers.

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If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you’re likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri

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My go-to meal after an evening run is this satisfying turkey wrap with jicama, a potato-like root veggie used in Mexican cooking. —Christie Arp, Blue Ridge, Georgia

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I always experiment with different herbs on my eggs, since I eat them every morning. This one became one of my favorites! —Valerie Belley, St. Louis, Missouri

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The heat, seasonings and appearance of this colorful main-dish salad are perfect for summer—or any time of year that you want to summon memories of sunshine. —Eileen Budnyk, Palm Beach Gardens, Florida

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I like to serve this Greek-style rice dish alongside steaks with mushrooms. It makes an elegant side that can be doubled for guests. —Jeanette Cakouros, Brunswick, Maine

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Here’s one of the best pork medallion recipes I’ve found. With my own special tweaks, I have served this tender pork countless times for family and friends. It takes very little prep time and adapts easily to serve any number. —Angela Ciocca, Saltsburg, Pennsylvania

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The combination of sweet fruit and salty feta cheese makes this salad a winner. —Virginia Dack, Asheville, North Carolina

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Asian flavor, crunchy almonds and crispy breaded chicken make this hearty salad something special. —Beth Dauenhauer, Pueblo, Colorado

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These delightful yogurt sundaes are an easy way to add fruit and calcium to your diet. Berries star in the dish, which I enjoy as a simple breakfast or healthy dessert for two. —Edie DeSpain, Logan, Utah

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I’ve tended a garden for decades, and these colorful “boats” made from cucumbers hold my homegrown tomatoes, peas and dill. It’s absolute garden greatness. —Ronna Farley, Rockville, Maryland

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Packed with protein-rich tuna and fresh, crunchy veggies, these colorful wraps have sensational flavor—and they’re good for you, too. —Edie Farm, Farmington, New Mexico

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This colorful salad is tangy and delicious. The unexpected combination is such a pleasant surprise. You can use whatever type of melon you have on hand. —Edie Farm, Farmington, New Mexico

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Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend. —Linda Green, Kilauea, Kauai, Hawaii

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This quick and healthy chicken and peppers recipe tastes like a naked taco and is bursting with fresh flavors. And it can all be prepared in the same pan for easy cleanup—it’s a win-win! —Doris Heath, Franklin, North Carolina

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This recipe works successfully with many kinds of fish, while the rest of the ingredients are things you’re likely to have on hand. Baked fish is so simple and so good for you. I make this often! —Annie Hicks, Zephyrhills, Florida

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This festive side dish couldn’t be easier to throw together. But because it’s so pretty, it’s perfect for special occasions. —Edna Hoffman, Hebron, Indiana

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This skillet side is a variation of a recipe I received from my Italian mother. I’ve prepared spinach this way for years—because my children eat it happily! —Lucia Johnson, Massena, New York

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My husband and I are empty nesters. It was a challenge learning to cook for just two again, but recipes like this give us delicious scaled-down dinners. —Esther Johnson Danielson, Lawton, Pennsylvania

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My chicken bundles are simple, clean and comforting. Serve them with wild rice and green beans for one of our favorite meals. —Jim Knepper, Mount Holly Springs, Pennsylvania

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I found this recipe years ago and immediately served it for a ‘company dinner’. It’s easy and fun and takes only minutes to cook, but it makes a fancy entree for special occasions. The peanut butter and soy sauce lend a nice Asian flavor. —Lisa Mahon Fluegeman, Cincinnati, Ohio

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This cheesy, full-of-flavor omelet is modeled after one I tasted and loved in a local restaurant. Mine is so hearty and rich tasting that no one will guess it’s lower in fat. —Bernice Morris, Marshfield, Missouri

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I make this dish when I invite my next-door neighbor over for supper. It’s just enough for the two of us. The tasty chicken is tender and moist with a bit of crunch from the cashews. —Bernice Morris, Marshfield, Missouri

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A fun and surprisingly hearty breakfast dish packed with flavor and richness.
—Sara Morris, Laguna Beach, California

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Here’s a versatile soup that works as an appetizer or as a side for a sandwich lunch. It’s loaded with mushrooms and orzo pasta—and lemon livens up its mild flavor.—Edrie O’Brien, Denver, Colorado

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Combining an Italian pasta and Mexican ingredients created an exceptional dish. This recipe is well-liked even in Cajun Country Louisiana! —Mrs. Larry Phillips, Shreveport, Louisiana

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My grandmother passed on this refreshing side dish recipe. It’s always devoured at my house. —Jodi Galanis, Murray, Utah

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Whip up this creamy peach smoothie as a refreshing and nutritious snack or a quick chilled breakfast. Because you can use frozen fruit, you don’t have to wait until peaches are in season to enjoy this delicious smoothie. —Martha Polasek, Markham, Texas

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When I want to jump-start supper, I opt for these tender pork chops. The sweet and savory cherry sauce makes the recipe a keeper. Try serving it with wild rice pilaf. —Stephanie Ray, Naples, Florida

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This is the easiest and tastiest fish you’ll serve. Even finicky eaters who think they don’t like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania

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This salmon spinach salad is really healthy and super fast. It’s an absolute cinch to make after a long workday. —Karen Schlyter, Calgary, Alberta

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People love the unique combination of flavors in the dressing that tops the fresh fruit in this salad. It’s so refreshing on a hot summer evening. —Taste of Home Test Kitchen

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Here’s a full-flavored dish that will really wake up your taste buds.

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We grow pea pods, and I wanted to use them in something other than stir-fries. This fit the bill! I’ve carried it to church potlucks and received compliments on its pretty orange glaze and fresh taste. —Josie Smith, Winamac, Indiana

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These tasty steaks seem special, but they are fast enough for an everyday dinner. We enjoy the mushroom-topped filets with crusty French bread, a mixed salad and a light lemon dessert. —Christel Stein, Tampa, Florida

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Who says meat loaf has to bake in the oven for hours? For this convenient recipe, all you need is your stovetop and 30 minutes. It’s a quick, simple dish to make for one or two people. —Emily Sund, Geneseo, Illinois.

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Expect to get plenty of compliments on these fast, flavor-packed chops. They’re tender and juicy. —Billi Jo Sylvester, New Smyrna Beach, Florida

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This recipe is my wife’s favorite, she loves when I cook it for her. The tasty, meatless stuffing is perfect for a side dish, but it’s also filling enough for a whole meal. — Scott Szekretar, Islip, New York

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Here’s a flavorful way to dress up carrots without a lot of fuss. Simply steam the good-for-you veggies, then season with butter, brown sugar, vinegar and a sprinkling of chives. The carrots are not only colorful, but they’re tasty, too. —Taste of Home Test Kitchen

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We’re betting you won’t find a faster way to dress up crisp sugar snap peas than this simply scrumptious recipe. It goes with a variety of entrees and is pretty enough to dish up for company. —Taste of Home Test Kitchen

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Make an easy-going meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing. —Taste of Home Test Kitchen

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I created this dish when I needed to use up some black olives and jalapenos. With the abundant filling, two of these large omelets can feed four people if served with side dishes.—Jennine Victory, Bee Branch, Arkansas.

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I got this delightful beef burgundy recipe from my sister-in-law many years ago and have used it ever since. Whenever I serve it to guests, they always request this. The tender beef, mushrooms and flavorful sauce are delicious over noodles. —Margaret Welder, Madrid, Iowa

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Want a fast way to turn a salad into a hearty meal? Add sausage. The mustard dressing also goes with smoked salmon or chicken. —Deborah Williams, Peoria, Arizona

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This quick microwave dish for two is perfect for a busy day. Soy sauce and chicken broth bring out flavors of the chicken and veggies. —Carolyn Zimmerman, Fairbury, Illinois

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Originally Published: December 31, 1969

Katie Bandurski

As Senior Shopping Editor, Katie connects Taste of Home readers with the best gifts, deals and home products on the market. An avid foodie and a holiday enthusiast, Katie is an expert at cultivating meaningful moments. When she’s out of the office, you’ll find her exploring Wisconsin, trying out new vegetarian recipes and watching Christmas movies.

15 Diabetes-Friendly Dinner Recipes | Everyday Health

These healthy, balanced meal ideas are safe for people with type 2 diabetes and tasty enough for the whole family to enjoy.

By Lauren BedoskyMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: March 8, 2021

Medically Reviewed

Prioritizing nonstarchy veggies such as zucchini is a smart choice for people with diabetes.

Natasa Mandic/Stocksy

Dinnertime is different when you’re living with type 2 diabetes. Specifically, strategies like portion control and carbohydrate counting are crucial to keep in mind to manage weight and lower your A1C — your average blood sugar level over two to three months. Also worth considering is nutrition, which everyone can benefit from.

“My general recommendation is to aim for a balance of nutrients at meals,” says Amy Kimberlain, RD, a certified diabetes care and education specialist (CDCES) and spokesperson for Academy of Nutrition and Dietetics in Miami. She suggests making carbs a quarter of your plate, lean protein another quarter, and nonstarchy veggies the last half. “Having a balanced plate not only helps in the management of one’s blood sugar levels, but also helps to keep you fuller longer,” Kimberlain notes.

But that doesn’t mean you have to sacrifice flavor. When you have a family to feed, you won’t want to.

These 15 diabetes-friendly recipes are balanced and tasty enough for anyone — regardless of whether they have diabetes — to enjoy.

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Mediterranean Low-Carb Broccoli Salad

Food Faith Fitness

This salad recipe is loaded with nonstarchy vegetables, including broccoli, artichoke hearts, sun-dried tomatoes, and onions. These foods are high in fiber, which will help you feel full longer, says Brittany Poulson, RD, CDCES, and author of Healthy Family Cookbook, who is based in Grantsville, Utah. “Healthy fats are included from olives and olive oil, making this a heart-smart choice, as well,” she says. Olives and olive oil are a rich source of monounsaturated fat, which helps lower your risk of heart disease, notes the American Heart Association (AHA). As diabetes doubles your risk of heart disease, according to the Centers for Disease Control and Prevention (CDC), it’s important to prioritize monounsaturated fats in your diabetes diet.

Plus, this salad’s creamy dressing uses protein-packed Greek yogurt (25.2 grams per cup) instead of high-fat mayonnaise (10.3 grams of fat; 1.6 grams from saturated fat per tablespoon).

One serving of this recipe (⅛ of the total) from the blog Food Faith Fitness provides 182 calories, 14.7 grams (g) of carbs, 5.9 g of protein, 12.4 g of fat, and 3.6 g of fiber.

RELATED: A Guide for Eating Dairy When You Have Diabetes

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285

Chicken Veggie Stir-Fry

Liz’s Healthy Table

Stir-fries make it easy to score a healthy diabetes dinner. And this recipe features plenty of diabetes-friendly veggies, including carrots, broccoli, zucchini, and green onions. It also features chicken as a lean protein choice, Poulson says. The American Diabetes Association (ADA) suggests choosing chicken without the skin to cut back on saturated fat and cholesterol.

And instead of salt, this chicken and veggie dish from Liz’s Healthy Table borrows tons of flavor from garlic, jalapeño, fresh ginger, lime, and reduced-sodium soy sauce. Too much sodium, which is in salt, can raise blood pressure levels, increasing heart disease risk, as the U.S. Food and Drug Administration notes.

One serving of this meal (¼ of the total recipe) packs 220 calories, 11 g of carbs, 26 g of protein, 3 g of sugar, 3 g of fiber, 9 g of fat (1.5 g saturated fat), and 380 milligrams (mg) of sodium.

If you want to add more carbs, be sure to serve this recipe over brown rice instead of white rice so you can get whole grains. Whole grains will help keep blood sugar spikes at bay, Poulson explains. A ½-cup of brown rice will add 150 calories and 33 g of carbs to the recipe, according to estimates from the U.S. Department of Agriculture (USDA).

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287

Vegetarian Lentil Tacos

Cooking Classy

These meatless tacos from Cooking Classy combine several healthy ingredients, including green lentils, vegetable broth, diced tomatoes, green chiles, yellow onion, garlic, cilantro, lime, and a variety of spices (cumin, chili powder, ancho chili powder, paprika, cayenne pepper). Using pulses like lentils in place of traditional taco starches like rice may slow digestion of sugar, ultimately lowering blood sugar levels, according to a study published in April 2018 in The Journal of Nutrition. And, “lentils add nutrients such as protein, fiber, iron, and magnesium,” Poulson says.

One serving (1/9 of the total) offers 145 calories, 2 g of fat, 23 g of carbs, 10 g of fiber, 2 g of sugar, and 8 g of protein. Poulson recommends using corn tortillas, whole-wheat tortillas, or wrapping your filling with a large lettuce leaf.

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288

Healthy General Tso’s Chicken

Plated Cravings

For a healthier version of a popular Chinese takeout dish, try this General Tso’s chicken recipe found on the Plated Cravings blog. “This homemade version removes the breading and skips the deep frying, both of which make it a healthier option for people with type 2 diabetes,” Poulson says.

It starts with a lean protein source (boneless chicken breasts) and marinades it in a very small amount of cornstarch, salt, and pepper. It then adds a simple stir-fry made of peanut oil, dried chiles, toasted sesame seeds, and chopped scallion. Peanut oil, for one, is a good source of heart-healthy monounsaturated fats, according to the ADA.

Finally, you’ll pour on a sauce made of ketchup, rice vinegar, hoisin sauce, a touch of brown sugar, and soy sauce (look for low-sodium versions of sauces and condiments, especially considering the recipe includes 718 mg of sodium).

One-quarter of this recipe packs 207 calories, 10 g of carbs, 12 g of protein, 12 g of fat (2 g of saturated fat), and 7 g of sugar. “To keep the meal low-carb, serve with a side of sauteed or steamed veggies instead of piling it on a bed of white rice,” Poulson says.

RELATED: 8 Healthy Carbs for People With Diabetes

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289

Banh Mi Chicken Burger Lettuce Wraps

Diabetic Foodie

Enjoy the flavors of a banh mi sandwich without tons of blood-sugar-spiking carbs and unhealthy saturated fats. These burgers from Diabetic Foodie use lettuce wraps in place of bread, and lean proteins like ground chicken or turkey in place of pork.

All those pickled cucumbers, radishes, and carrots also help make this a great meal for people with type 2 diabetes: “I love that this recipe piles the vegetables on top, hitting that goal of increasing nonstarchy vegetables at meal time,” Poulson says. Top the burgers with thinly sliced jalapeños and a small amount of sriracha mayo (optional). Be sure to use low-sodium soy sauce to whip up the burgers.

Each burger offers 242 calories, 11 g of fat (3 g saturated fat), 11 g of carbs, 2 g of fiber, 11 g of sugar, 23 g of protein, and 561 mg of sodium.

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290

Lemon Garlic Salmon

Healthy Fitness Meals

Fatty fish like the baked salmon featured in this recipe is a great source of omega-3 polyunsaturated fatty acids, according to the AHA. If you have type 2 diabetes, eating foods with omega-3 fatty acids may help reduce your risk of diabetes-related complications like heart disease and stroke. This recipe calls for baking your salmon with healthy, flavorful ingredients like lemons, lemon zest, garlic cloves, olive oil, and fresh parsley.

One of these salmon fillets from Healthy Fitness Meals provides 294 calories, 9 g of carbs, 29 g of protein, 17 g of fat (2 g saturated fat), 2 g of fiber, and 2 g of sugar. Pair the fish with a side salad or serving of roasted nonstarchy veggies, such as asparagus, to balance it out.

RELATED: The Best Types of Fish for a Healthy Heart

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291

Summer Tomato and Zucchini Quinoa Pizza

Simply Quinoa

“Just because you have diabetes doesn’t mean you have to miss out on your favorites, including pizza,” Poulson says. Case in point: This recipe from Simply Quinoa. It starts with a crust made of quinoa and hummus, which provide fiber, healthy fats, and protein, Poulson notes. Use more hummus to make the sauce and then add healthy toppings. “This recipe does what I often suggest to people with diabetes who still want to enjoy pizza, and that’s to top it with veggies,” Poulson says. Use nonstarchy veggies like zucchini and tomatoes, as these add flavor, fiber, vitamins, and minerals without tons of carbs, she adds.

One serving (1/12 of the recipe) packs 150 calories, 13 g of carbs, 4 g of protein, 10 g of fat (1 g of saturated fat), 3 g of fiber, and 1 g of sugar. Optional: Garnish with shredded vegan cheese, chopped basil, and red pepper flakes.

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292

Mexican Chopped Salad

The Cafe Sucre Farine

This chopped salad from The Cafe Sucre Farine is loaded with vegetables, with many of the nonstarchy variety: romaine lettuce, bell peppers, onions, jicama, zucchini, and tomatoes. It also includes black beans, which offer plenty of satiety-promoting protein and fiber (15.8 g protein and 18.1 g fiber per cup of the reduced-sodium variety). Bake your own tortilla chips and whisk together the recipe’s homemade honey-lime dressing so you can be sure how much salt and oil you’re getting.

One-eighth of this recipe provides 228 calories, 8 g of fat (1 g of saturated fat), 35 g of carbs, 10 g of sugar, 5 g of protein, 7 g of fiber. Add grilled chicken or fish if you’d like more protein.

RELATED: The Healthiest Greens for Your Salad

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293

Mediterranean Grilled Salmon Kabobs

Erhardt’s Eat

These grilled salmon kabobs from Erhardt’s Eat are healthy and packed with flavor. They take chunks of omega-3-packed salmon and nonstarchy veggies like zucchini, grape tomatoes, and red onion, and then marinate everything in dried spices, olive oil, and lemons. Add the lean protein and veggies to skewers and cook on the grill for a quick, healthy meal for diabetes.

One serving (¼ of the total recipe) offers 316 calories, 20.7 g of fat (2.8 g saturated fat), 4.3 g of carbs, 30.4 g of protein, 1.2 g of fiber, and 2.2 g of sugar. Optional: Top the kabobs with tzatziki sauce.

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294

Low-Carb Zucchini Lasagna

Diabetes Strong

Traditional lasagna is loaded with calories, carbs, and saturated fat, making it a bad choice for people with type 2 diabetes. But this version from Diabetes Strong uses zucchini in place of pasta to decrease carbs and calories dramatically without losing any flavor, says Poulson.

The zucchini contributes plenty of nutrients, she adds. For example, one medium zucchini provides 35 g of vitamin C, making it an excellent source of the nutrient. This antioxidant may be lacking in many people with type 2 diabetes, perhaps thanks to high levels of oxidative stress brought on by abnormalities in blood sugar metabolism, notes previous research.

This recipe also cuts back on saturated fat by using extra-lean ground beef and only a ½ cup of cheese, Poulson says.

One-quarter of this recipe offers 244 calories, 12.3 g of carbs, 30.4 g of protein, 7.9 g of fat (3.5 g saturated fat), 6.3 g of sugar, and 3.6 g of fiber.

RELATED: The Best Cold-Weather Foods for People With Diabetes

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295

Easy Quinoa Salad

Two Peas & Their Pod

For an easy, healthy meal, try this salad from blog Two Peas & Their Pod. It starts with fiber- and protein-rich quinoa (1 cup has 5.2 g of fiber and 8.1 g of protein) and adds plenty of healthy ingredients. “To balance the fiber-rich carbs in the quinoa, this recipe does a great job at filling the bowl with nonstarchy vegetables,” Poulson says. Then, it “ups the satiety factor even more with healthy fats in the olive oil-based vinaigrette dressing and avocado that’s mixed in.”

One serving (⅙ of the total recipe) contains 225 calories, 19 g of carbs, 4 g of protein, 15 g of fat (2 g saturated fat), 4 g of fiber, and 3 g of sugar. Add a lean protein like skinless chicken or turkey, or a plant-based protein option such as tofu to balance it out.

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296

Cauliflower Tacos

A Mind “Full” Mom

For a vegetarian meal, try these roasted cauliflower tacos from A Mind “Full” Mom. The taco filling is made up of nonstarchy cauliflower roasted in taco seasoning and heart-healthy olive oil. It’s then drizzled with homemade avocado lime sauce, which adds in a bit of plant-based protein and healthy fats for satiety, Poulson says. Serve in tortillas (Poulson recommends whole-wheat or soft corn for some whole grains), or use a lettuce wrap to lower the carb count. Top with pickled red onions, chopped cilantro, and a dash of queso fresco or feta cheese (optional).

To add additional protein, keep it simple. “You could easily add in a small side of black or pinto beans to increase the protein, while keeping it plant-based,” Poulson says.

A serving of this recipe (¼ of the total) provides 147 calories, 11 g of fat (1 g saturated fat), 11 g of carbs, 6 g of fiber, 3 g of sugar, and 3 g of protein.

RELATED: Study Suggests Why a Plant-Based Diet May Help Prevent Type 2 Diabetes

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297

Slow Cooker Chicken Noodle Soup

A Sweet Pea Chef

This hearty chicken noodle soup combines skinless chicken breasts, low-sodium chicken broth, garlic, onion, carrots, celery, and a variety of herbs. Plus, it uses zucchini in place of pasta noodles. “Because there are no noodles, it’s low-carb, making it a great option for someone who is watching their carbohydrate intake,” Poulson says.

Plus, “this chicken vegetable soup is jam-packed with color and nutrients, and brings plenty of flavor as well,” Poulson notes.

One-sixth of this recipe from A Sweet Pea Chef offers 226 calories, 5 g of fat (1 g saturated fat), 14 g of carbs, 3 g of fiber, 32 g of protein, and 5 g of sugar.

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298

No-Cook Zucchini Noodles With Pesto

Healthy Seasonal Recipes

This low-carb vegetarian dish from Healthy Seasonal Recipes is easy to whip up. Plus, there’s no cooking required.

You can make your own zucchini noodles (“zoodles”) with a spiralizer, mandoline, or vegetable peeler. Or, buy them pre-made. Either way, you’ll end up with a low-carb pasta dish that’s also rich in vitamins, minerals, and fiber. Mix the “zoodles” with a bit of homemade pesto (find a recipe on the blog) and top with nonstarchy tomatoes and a bit of fresh Parmesan. “[This recipe] goes above and beyond filling half your plate with nonstarchy veggies by filling the entire plate with them!” Poulson says.

One-half of this recipe provides 242 calories, 19 g of fat (4 g saturated fat), 10 g of carbs, 3 g of fiber, 7 g of protein, and 6 g of sugar. “If you want to make this more of a hearty meal for dinner, you could easily add in some grilled [skinless] chicken breast or ground turkey meatballs,” Poulson says.

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20 Best Recipes for a Romantic Dinner Recipes for Two

Are you planning a quiet home dinner, or do you want a quick bite to eat before leaving the house? These dishes for two will help arrange the perfect romantic dinner.

18+ Excessive alcohol consumption is harmful to your health!

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Chicken Pikata

Quick Lemon Butter Sauce and a pinch of fresh parsley turn simple chicken chops into a delicious dinner for two. And it only takes half an hour to prepare!

Recipe: Chicken Pikata

New York Steak for a romantic dinner for two

Arranging a romantic evening is now much easier and cheaper. Here is a traditional “surf and turf” with side dishes, but without restaurant prices and complex culinary techniques. Using just one pan makes cleaning easy.

Recipe: New York Steak for a Romantic Dinner for Two

Cheesecake for Two

Delight your significant other with sweets. This cheesecake is designed for two thanks to the large muffin baking dish and the reduced amount of ingredients.

Recipe: Cheesecake for Two

Gong Bao Cauliflower

Why wait for a restaurant delivery when you can make Ree’s Spicy Cauliflower for Two in just 16 minutes?

Recipe: Gongbao Cauliflower

Grilled Mahi Mahi with Mojo Sauce

Fish cooks very quickly, perfect for when you’re going to the cinema or theater after dinner. Even better, it uses a simple sauce that makes your quick homemade meal as good as a restaurant one.

Recipe: Grilled Mahi Mahi with Mojo Sauce

Limoncello Fizz Cocktail

Lemon and thyme flavors are the perfect complement to the Chardonnay wine in this foamy cocktail.

Recipe: Limoncello Fizz Cocktail

T-Bone Steak in a Pan

A quality steak does not require many ingredients to make a great dinner. Lightly oil the steak and season generously with salt and pepper, then grill in a cast iron skillet.

Recipe: T-Bone Steak in a Pan

Baked Chicken with Mushrooms, Onions and Rosemary

Double the ingredients and make a hearty chicken meal for two. Serve with your favorite porridge or fried green beans – this recipe will take pride of place on your menu for a romantic dinner!

Recipe: Baked Chicken with Mushrooms, Onions and Rosemary

Strawberry Trifles

Giada mixes fresh strawberries with balsamic vinegar to create an original layered dessert.

Recipe: Strawberry Trifles

Pepperoni Pizza for Two

With a few tricks, you can turn an ordinary pepperoni pizza into a special treat in the shape of a heart. We used store bought pizza dough and sauce so it cooks quickly. But that doesn’t mean you haven’t put your love into it!

Recipe: Pepperoni Pizza for Two

Pomodoro Pasta for Two

You’ll be surprised how tasty this quick and easy pasta is. The secret is in the special ingredients: sweet Italian San Marzano tomatoes, hot red pepper flakes and thinly sliced ​​fresh fragrant basil.

Recipe: Pomodoro Pasta for Two

Southside Cocktail

A classic gin-based cocktail looks amazing with a sprig of fresh mint. Go ahead, surprise your loved one!

Recipe: Southside Cocktail

Brick Roast Chicken

This fried chicken takes a little more effort and planning, but the result is impressive. Bones are removed from a small chicken so that it lies flat and bakes evenly. Then the meat is dried overnight – then the skin will be especially crispy and ruddy. During frying, the chicken does not require constant attention: check only from time to time and adjust the temperature if necessary.

Recipe: Brick Fried Chicken

Shrimps with White Beans and Feta in a Skillet

This easy, romantic dinner recipe takes less than half an hour to prepare, and after cooking you only have to wash one bowl.

Recipe: Shrimps with white beans and feta in a pan

Chocolate cake for two

One thin chocolate cake makes an exquisite dessert for two. Serve a slice of cake with a small scoop of vanilla ice cream.

Recipe: Chocolate Cake for Two

Steakhouse-like steaks

Ina always cooks the best dishes for Geoffrey, so you can trust her recipes for a romantic dinner. A good example of this is a gourmet steak for two.

Recipe: Steakhouse-like steaks

Pappardelle pasta with pork stew

The secret ingredient of this dish is time (and thyme). When slowly stewed in tomato sauce, pork is saturated with a deep rich flavor. We like to serve stew with pappardelle, but pasta cavatelli is also a great choice. Although the dish is designed for 4 servings, you can serve it as a dinner for two, and eat the rest later.

Recipe: Pappardelle Pasta with Pork Ragout

Rosemary Julep

A mild, sweet bourbon pairs perfectly with the aromatic pine note of rosemary. Combine these ingredients in a cocktail that you are sure to make again and again.

Recipe: Rosemary Julep

Pasta Alle Vongole

If you are afraid of cooking seafood, try this recipe. The classic dish is not difficult to make at home and is sure to impress your significant other. Do not forget to thoroughly clean the shells of clams from sand before cooking.

Recipe: Pasta Alle Vongole

Apple Cobbler for Two

You won’t have half-eaten dessert for days. This recipe is perfect for two servings! Recipe: Apple cobbler for two 1251 kcal, photo, ingredients

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Arinka

February 20, 2011

900 09 Recipe for:

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Ingredients

Veal 700 gr.

Garlic 5 cloves

Soy sauce 50 ml.

Tomatoes 150 gr.

Cucumbers 150 gr.

Cheese “Feta” 70 gr.

Olives

Greens

Herbes de Provence

Basil

Salt

Pepper

Vegetable oil

Rosemary sprig

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Step by step recipe with photo

Cut the meat into pieces, add spices, finely chopped garlic, soy sauce and leave for 15-30 minutes.

Pour vegetable oil into a frying pan, put a sprig of rosemary and fry the meat on both sides for 10 minutes.