Show a little love to those under the weather with a meal or treat that's good for body and soul. From comforting soups and veggies to soothing frozen treats and teas, these quick food recipes are sure to help with a speedy recovery.
48 Comfort Food Recipes to Warm Up Cold and Flu Season
Updated on Sep. 19, 2024
Hearty Vegetable Soup
A friend gave me the idea to use V8 juice in vegetable soup because it provides more flavor. My best vegetable soup recipe is perfect to prepare on a crisp autumn afternoon. —Janice Steinmetz, Somers, Connecticut
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Homey Chicken Noodle Soup
Total Time
1 hour 5 min
Servings
6 servings (about 2-1/2 quarts)
From the Recipe Creator:
Chicken noodle soup brings back memories of childhood. This revamped version with a healthy twist is a favorite at my house, especially after we've been working outside on a cool day. It takes the chill off.—Cynthia LaFourcade, Salmon, Idaho
Nutrition Facts:
1-3/4 cups: 381 calories, 13g fat (6g saturated fat), 128mg cholesterol, 1104mg sodium, 41g carbohydrate (4g sugars, 2g fiber), 24g protein.
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Texas Garlic Mashed Potatoes
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
These creamy potatoes get their flavor burst from garlic and caramelized onions. Their savory goodness makes any meal better. —Richard Markle, Midlothian, Texas
Nutrition Facts:
2/3 cup: 236 calories, 14g fat (7g saturated fat), 31mg cholesterol, 313mg sodium, 25g carbohydrate (4g sugars, 2g fiber), 4g protein.
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Spinach Rice
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
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
Nutrition Facts:
3/4 cup: 235 calories, 14g fat (2g saturated fat), 0 cholesterol, 326mg sodium, 25g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 3 fat, 1-1/2 starch, 1 vegetable.
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Cold-Day Chicken Noodle Soup
Total Time
40 min
Servings
8 servings (3 quarts)
From the Recipe Creator:
When I was sick, my mom would make me this heartwarming chicken noodle soup. It was soothing when I had a cold, but this soup is a bowlful of comfort on any chilly day. —Anthony Graham, Ottawa, Illinois. Having a sick day? Eat these foods when you have a cold.
Nutrition Facts:
1-1/2 cups: 195 calories, 6g fat (1g saturated fat), 47mg cholesterol, 639mg sodium, 16g carbohydrate (2g sugars, 3g fiber), 21g protein. Diabetic exchanges: 2 lean meat, 1 starch, 1/2 fat.
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Honey Cinnamon Bars
Total Time
35 min
Servings
2 dozen
From the Recipe Creator:
My Aunt Ellie gave us the recipe for these sweet bar cookies with cinnamon and walnuts. Drizzle with icing, and serve with coffee or tea. —Diane Myers, Star, Idaho
Nutrition Facts:
1 bar: 206 calories, 11g fat (1g saturated fat), 8mg cholesterol, 86mg sodium, 25g carbohydrate (16g sugars, 1g fiber), 2g protein.
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Tomato-Orange Soup
Total Time
1 hour 30 min
Servings
6 servings
From the Recipe Creator:
Who knew orange and tomato were such a good pair? Whenever I serve this, I keep the recipe handy for requests. —Barbara Wood, St. John’s, Newfoundland
Nutrition Facts:
1 cup: 160 calories, 7g fat (2g saturated fat), 5mg cholesterol, 419mg sodium, 22g carbohydrate (15g sugars, 4g fiber), 5g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 fat, 1/2 starch.
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Frozen Berry & Yogurt Swirls
Total Time
15 min
Servings
10 pops
From the Recipe Creator:
I enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. —Colleen Ludovice, Wauwatosa, Wisconsin
Nutrition Facts:
1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 28mg sodium, 9g carbohydrate (8g sugars, 1g fiber), 6g protein. Diabetic Exchanges: 1 starch.
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Ginger Veggie Brown Rice Pasta
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
Nutrition Facts:
1 cup: 270 calories, 7g fat (3g saturated fat), 55mg cholesterol, 257mg sodium, 29g carbohydrate (2g sugars, 2g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
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Curried Quinoa Salad
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
Quinoa is such a fantastic salad base—it's full of protein, it adds a nutty flavor, and it's the perfect vehicle to soak up any kind of dressing. If you like a little more heat, add more cayenne or curry to the dressing. —Shannon Dobos, Calgary, Alberta
Nutrition Facts:
3/4 cup: 176 calories, 6g fat (1g saturated fat), 0 cholesterol, 320mg sodium, 25g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic exchanges: 1-1/2 starch, 1 fat.
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Gingered Spaghetti Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
We love this chilled chicken salad brimming with colorful veggies. Make it meatless by omitting the chicken and tossing in more edamame. —Cindy Heinbaugh, Aurora, Colorado
Nutrition Facts:
1-3/4 cups: 355 calories, 6g fat (1g saturated fat), 40mg cholesterol, 431mg sodium, 52g carbohydrate (8g sugars, 7g fiber), 26g protein.
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Minestrone with Turkey
Total Time
30 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
I remember my mom making this soup; now I make it for my kids as often as I can. It's a good way to use up leftover vegetables. Sometimes I add a can of rinsed and drained kidney or garbanzo beans. —Angela Goodman, Kaneohe, Hawaii
Nutrition Facts:
1-1/4 cups (calculated without cheese): 172 calories, 5g fat (1g saturated fat), 24mg cholesterol, 1251mg sodium, 20g carbohydrate (7g sugars, 4g fiber), 12g protein.
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Lemon Rice Pilaf
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
No need to buy premade pilaf mix when you can easily make your own in 20 minutes. The lemon zest adds a welcome burst of tang. —Taste Recipes Test Kitchen
Nutrition Facts:
3/4 cup: 155 calories, 4g fat (2g saturated fat), 10mg cholesterol, 454mg sodium, 27g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1 fat.
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Fruit Juice Pops
Total Time
25 min
Servings
about 2-1/2 dozen
From the Recipe Creator:
I've used this recipe for years as a refreshing treat. My children enjoyed these pops more than any store-bought ones I ever brought home. They taste great with either pineapple or orange juice. Try freezing and serving in cups made from hollowed-out oranges. —Barbara Stewart, Garland, Texas
Nutrition Facts:
1 pop: 60 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 0 protein.
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Ginger-Kale Smoothies
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
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
Nutrition Facts:
1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable.
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Over-the-Rainbow Minestrone
Total Time
6 hours 40 min
Servings
10 servings (3-3/4 quarts)
From the Recipe Creator:
This vegetarian soup features a rainbow of vegetables. You can use any multicolored pasta in place of the spirals. —Crystal Schlueter, Northglenn, Colorado
Nutrition Facts:
1-1/2 cups: 231 calories, 7g fat (1g saturated fat), 2mg cholesterol, 1015mg sodium, 34g carbohydrate (7g sugars, 6g fiber), 9g protein.
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Honey Chicken Stir-Fry
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
I'm a new mom, and my schedule is very dependent upon our young son, so I like meals that can be ready in as little time as possible. This all-in-one chicken stir fry recipe with a hint of sweetness from honey is a big time-saver. —Caroline Sperry, Allentown, Michigan
Nutrition Facts:
1 cup stir-fry: 249 calories, 6g fat (1g saturated fat), 63mg cholesterol, 455mg sodium, 21g carbohydrate (15g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 starch.
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Shredded Gingered Brussels Sprouts
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Even people who normally don't care for Brussels sprouts will ask for a second helping of these. —James Schend, Pleasant Prairie, Wisconsin
Nutrition Facts:
3/4 cup: 56 calories, 2g fat (0 saturated fat), 0 cholesterol, 214mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 2g protein. Diabetic exchanges: 1 vegetable, 1/2 fat.
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Strawberry-Rosemary Yogurt Pops
Total Time
20 min
Servings
6 pops
From the Recipe Creator:
We planted strawberries a few years ago and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. —Carmell Childs, Orangeville, Utah
Nutrition Facts:
1 pop: 81 calories, 1g fat (0 saturated fat), 3mg cholesterol, 42mg sodium, 16g carbohydrate (15g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 starch.
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Lemon Thyme Green Tea
Total Time
1 hour 20 min
Servings
8 servings
From the Recipe Creator:
Fresh sprigs of lemon thyme make this citrusy tea so refreshing—it’s like sipping summer from a cup. My family and I enjoy it so much that it’s a staple on our southern front porch.—Melissa Pelkey Hass, Waleska, Georgia
Nutrition Facts:
1 cup: 33 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 9g carbohydrate (9g sugars, 0 fiber), 0 protein.
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Fruit Cup with Citrus Sauce
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
This fruit salad is so elegant that I serve it in my prettiest crystal bowls. With its dressed-up flavor, it's perfect for a special event, but easy enough for every day. —Edna Lee, Greeley, Colorado
Nutrition Facts:
3/4 cup: 75 calories, 0 fat (0 saturated fat), 0 cholesterol, 8mg sodium, 17g carbohydrate (14g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Turkey Dumpling Soup
Total Time
40 min
Servings
16 servings (4 quarts)
From the Recipe Creator:
Simmering up a big pot of this soup is one of my favorite holiday traditions. This is a variation on a recipe my mom made while I was growing up. My husband and children can't get enough of the tender dumplings. —Debbie Wolf, Mission Viejo, California
Nutrition Facts:
1 cup: 185 calories, 5g fat (1g saturated fat), 30mg cholesterol, 724mg sodium, 19g carbohydrate (4g sugars, 2g fiber), 14g protein.
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Honey Cinnamon Roll-Ups
Total Time
50 min
Servings
24 servings
From the Recipe Creator:
This cinnamon treat reminds me of baklava, but with only a few easy ingredients, it's a fraction of the work. It's my aunt's recipe, and I think of her when I make it. —Sue Falk, Sterling Heights, Michigan
Nutrition Facts:
1 roll-up: 132 calories, 8g fat (3g saturated fat), 10mg cholesterol, 43mg sodium, 15g carbohydrate (12g sugars, 1g fiber), 1g protein.
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Citrus-Tarragon Asparagus Salad
Total Time
55 min
Servings
12 servings
From the Recipe Creator:
I created this colorful salad when I was invited to a friend's Easter egg hunt and potluck picnic. The guests were begging to get my recipe. Let the flavors infuse overnight for the best taste. —Cheryl Magnuson, Apple Valley, California
Nutrition Facts:
3/4 cup: 148 calories, 12g fat (1g saturated fat), 0 cholesterol, 168mg sodium, 9g carbohydrate (6g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
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Orange Pomegranate Salad with Honey
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
I discovered this fragrant salad in a cooking class. If you can, try to find orange flower water (also called orange blossom water), which perks up the orange segments. But orange juice adds a nice zip, too! —Carol Richardson Marty, Lynwood, Washington
Nutrition Facts:
2/3 cup: 62 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 15g carbohydrate (14g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Frozen Pineapple-Kiwi Pops
Total Time
20 min
Servings
1 dozen
From the Recipe Creator:
Kiwi, pineapple, sugar and water are all you need to make these easy, breezy freezer pops.—Colleen Ludovice, Milwaukee, Wisconsin
Nutrition Facts:
1 pop: 50 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 13g carbohydrate (10g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Old-Fashioned Applesauce
Total Time
30 min
Servings
6 cups
From the Recipe Creator:
We had all kinds of apple trees in the yard when I was growing up, so I don't know for sure which ones Mother liked best for applesauce. (Today I use Cortlands.) I do know that her applesauce was very white. The secret, she said, was to keep the apples in salt water while she peeled them so that they wouldn't darken. —Doris Natvig, Jesup, Iowa
Nutrition Facts:
1/2 cup: 122 calories, 1g fat (0 saturated fat), 0 cholesterol, 0 sodium, 31g carbohydrate (26g sugars, 4g fiber), 0 protein.
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Heirloom Tomato & Zucchini Salad
Total Time
25 min
Servings
12 servings (1 cup each)
From the Recipe Creator:
Tomato wedges give this salad a juicy bite. It's a great use of fresh herbs and veggies from your own garden or the farmers market. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 cup: 68 calories, 4g fat (1g saturated fat), 0 cholesterol, 306mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
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Turkey Gnocchi Soup
Total Time
40 min
Servings
6 servings (about 2 quarts)
From the Recipe Creator:
While trying to find a creative use for leftover turkey, we decided to add gnocchi instead of noodles. My 8-year-old daughter always asks for more. If you don't have leftover turkey, a rotisserie chicken works just as well. —Amy Babines, Virginia Beach, Virginia
Nutrition Facts:
1-1/3 cups soup with 4 teaspoons cheese: 307 calories, 6g fat (3g saturated fat), 55mg cholesterol, 782mg sodium, 39g carbohydrate (8g sugars, 4g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
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Tarragon Asparagus
Total Time
15 min
Servings
8 servings
From the Recipe Creator:
I grow purple asparagus, so I'm always looking for new ways to prepare it. Recently, my husband and I discovered how wonderful any color of asparagus tastes when it's grilled. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1 serving: 76 calories, 4g fat (1g saturated fat), 0 cholesterol, 302mg sodium, 11g carbohydrate (10g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
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Strawberry-Citrus Freezer Pops
Total Time
20 min
Servings
10 pops
From the Recipe Creator:
I knew that clementines and strawberries would create a luscious combination in a fruit pop, and I have to say these are delicious! —Colleen Ludovice, Milwaukee, Wisconsin
Nutrition Facts:
1 pop: 82 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 20g carbohydrate (16g sugars, 3g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Chai Tea
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Perfect for cold nights, this masala chai tea recipe incorporates spices that make it so delicious, you'll want to drink it every day. —Kelly Pacowta, Danbury, Connecticut
Nutrition Facts:
1 cup: 92 calories, 4g fat (2g saturated fat), 12mg cholesterol, 49mg sodium, 10g carbohydrate (10g sugars, 0 fiber), 4g protein.
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Lime-Honey Fruit Salad
Total Time
20 min
Servings
12 servings
From the Recipe Creator:
Nothing is more refreshing to me than a seasonal fruit salad enhanced with this simple honey-lime dressing. —Victoria Shevlin, Cape Coral, Florida
Nutrition Facts:
3/4 cup: 96 calories, 0 fat (0 saturated fat), 0 cholesterol, 2mg sodium, 25g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit.
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French Onion Soup
Total Time
2 hours 20 min
Servings
12 servings (2-1/4 quarts)
From the Recipe Creator:
Enjoy my signature French onion soup the way my granddaughter Becky does: I make onion soup for her in a crock bowl, complete with garlic croutons and gobs of melted Swiss cheese on top. —Lou Sansevero, Ferron, Utah
Nutrition Facts:
3/4 cup soup with 2 pieces bread and 1 tablespoon cheese: 195 calories, 10g fat (3g saturated fat), 9mg cholesterol, 765mg sodium, 21g carbohydrate (4g sugars, 2g fiber), 6g protein.
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Jicama Citrus Salad
Total Time
15 min
Servings
10 servings
From the Recipe Creator:
Never tried jicama? It is a crunchy Mexican turnip, and I love to use it in this super easy salad. The jicama is ideal alongside the vibrant flavors of the tangerines and shallots. Between the sweet and sour flavors in this salad and its crunchy texture, it's all delish if you ask me. —Crystal Jo Bruns, Iliff, Colorado
Nutrition Facts:
3/4 cup: 76 calories, 0 fat (0 saturated fat), 0 cholesterol, 123mg sodium, 19g carbohydrate (11g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1 vegetable, 1/2 fruit.
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Chicken Noodle Soup
Total Time
1 hour
Servings
10 servings (about 3-1/2 quarts)
From the Recipe Creator:
My first Wisconsin winter was so cold, all I wanted to eat was homemade chicken noodle soup. Of all the chicken noodle soup recipes out there, this type of soup is my favorite and is in heavy rotation from November to April. It has many incredibly devoted fans.—Gina Nistico, Denver, Colorado
Nutrition Facts:
1-1/3 cups: 239 calories, 12g fat (3g saturated fat), 68mg cholesterol, 1176mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 18g protein.
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Honey Challah
Total Time
1 hour 15 min
Servings
2 loaves (24 pieces each)
From the Recipe Creator:
I use these shiny, beautiful loaves as the centerpiece of my spread. I love the taste of honey, but you can also add chocolate chips, cinnamon, orange zest or almonds. Leftover slices of this sweet challah recipe work well in bread pudding or for French toast. —Jennifer Newfield, Los Angeles, California
Nutrition Facts:
1 piece: 125 calories, 3g fat (0 saturated fat), 19mg cholesterol, 107mg sodium, 21g carbohydrate (8g sugars, 1g fiber), 3g protein.
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Chicken and Wild Rice Casserole
Total Time
50 min
Servings
8 servings
From the Recipe Creator:
While this special chicken and wild rice casserole is perfect for a company dinner, it's so good that I often make it for everyday family meals. We think it is very nice served with some crusty rolls or French bread. —Elizabeth Tokariuk, Lethbridge, Alberta
Nutrition Facts:
1 cup: 382 calories, 19g fat (8g saturated fat), 98mg cholesterol, 878mg sodium, 26g carbohydrate (3g sugars, 3g fiber), 27g protein.
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Blackberry Frozen Yogurt
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
You could also use boysenberries, raspberries or strawberries for this delicious dessert. — Rebecca Baird, Salt Lake City, Utah
Nutrition Facts:
3/4 cup: 248 calories, 1g fat (0 saturated fat), 2mg cholesterol, 78mg sodium, 57g carbohydrate (0 sugars, 5g fiber), 6g protein.
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Flavorful Matzo Ball Soup
Total Time
2 hours 25 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor. You can use a few green onions instead of the leek. —Taste Recipes Test Kitchen
Nutrition Facts:
1 cup: 100 calories, 7g fat (2g saturated fat), 83mg cholesterol, 322mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.
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Strawberry, Cucumber & Honeydew Salad
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Strawberries and cucumbers together—I just love this combination! We used to eat a lot of cucumbers growing up in upstate New York. We'd get them, along with strawberries and melons, from fruit and veggie stands to make this sweet and tangy salad. —Melissa Mccabe, Long Beach, California
Nutrition Facts:
3/4 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 6mg sodium, 15g carbohydrate (12g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
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Wild Rice, Quinoa & Cranberry Salad
Total Time
1 hour 20 min
Servings
12 servings (3/4 cup each)
From the Recipe Creator:
This fragrant salad is a vitamin and protein powerhouse. Toss in leftover cooked turkey to make it a meal the next day. —Jerilyn Korver, Bellflower, California
Nutrition Facts:
3/4 cup: 317 calories, 9g fat (1g saturated fat), 0 cholesterol, 595mg sodium, 51g carbohydrate (15g sugars, 6g fiber), 11g protein.
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Raspberry Sorbet
Total Time
5 min
Servings
6 servings
From the Recipe Creator:
With an abundant crop of fresh raspberries from the backyard, it's no wonder why I rely on this dessert for a tasty, no-fuss frozen dessert. —Karen Bailey, Golden, Colorado
Nutrition Facts:
1 serving: 216 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 55g carbohydrate (46g sugars, 5g fiber), 1g protein.
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Healthy Chicken Dumpling Soup
Total Time
1 hour 5 min
Servings
4 servings
From the Recipe Creator:
My husband was fooled with this low-fat recipe and I'm sure your family will be, too! A savory broth, hearty chicken and rich dumplings all add up to comforting flavor. —Brenda White of Morrison, Illinois
Nutrition Facts:
1-1/2 cups: 363 calories, 4g fat (2g saturated fat), 73mg cholesterol, 900mg sodium, 39g carbohydrate (0 sugars, 4g fiber), 42g protein.
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Mixed Greens with Orange-Ginger Vinaigrette
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Zingy vinaigrette combines orange juice, ginger and a flick of cayenne. Just whisk, toss with greens and top the salad your way. —Joy Zacharia, Clearwater, Florida
Nutrition Facts:
1-1/2 cups: 119 calories, 7g fat (1g saturated fat), 0 cholesterol, 202mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 2g protein. Diabetic Exchanges: 1-1/2 fat, 1 vegetable, 1/2 starch.
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Garlic Asiago Cauliflower Rice
Total Time
20 min
Servings
6 servings
From the Recipe Creator:
The garlic seasoning and Asiago really pack a punch, making this five-ingredient low-carb side dish a real weeknight winner. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
2/3 cup: 112 calories, 9g fat (4g saturated fat), 18mg cholesterol, 103mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
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Sonoran Sunset Watermelon Ice
Total Time
15 min
Servings
6 servings
From the Recipe Creator:
If you didn’t think watermelon and cilantro could go together in a dessert, this recipe will be a pleasant surprise! Sprinkle pomegranate seeds and a sprig of cilantro on top for extra flair. —Jeanne Holt, Mendota Heights, Minnesota
Nutrition Facts:
1/2 cup: 100 calories, 0 fat (0 saturated fat), 0 cholesterol, 246mg sodium, 26g carbohydrate (24g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit.
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Classic Avocado Toast
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
This is such an easy way to add avocados to your diet. Use healthy multigrain bread and top with sliced radishes and cracked pepper or lime zest, or chipotle peppers and cilantro. —Taste Recipes Test Kitchen
Nutrition Facts:
1 piece: 160 calories, 11g fat (2g saturated fat), 0 cholesterol, 361mg sodium, 15g carbohydrate (1g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 fat, 1 starch.
