Healthy Eating Tips & Recipes | Taste Recipes https://www.tasteofhome.com/health-wellness/healthy-eating/ Find Recipes, Appetizers, Desserts, Holiday Recipes & Healthy Cooking Tips Thu, 13 Mar 2025 17:54:18 +0000 en-US hourly 6 https://wordpress.org/?v=6.4.2 https://www.tasteofhome.com/wp-content/uploads/2018/09/TOH_Pinterest_ProfilePhoto_RedBkg.png?resize=32,32 Healthy Eating Tips & Recipes | Taste Recipes https://www.tasteofhome.com/health-wellness/healthy-eating/ 32 32 Sephardic Charoset https://www.tasteofhome.com/recipes/sephardic-charoset/ Mon, 03 Mar 2025 05:53:35 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2104093

Ingredients

  • 1-1/2 cups raisins
  • 1 cup pitted dates
  • 1/2 cup dried apricots
  • 4 cups hot water
  • 3/4 cup unblanched almonds
  • 3/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 3/4 cup dry red wine or grape juice
  • Matzo crackers, optional
Text Ingredients

Directions

  1. In a large bowl, cover raisins, dates and apricots with hot water. Let sit until soft, about 20 minutes.
  2. Place almonds into a food processor or high-powered blender. Pulse for 30 seconds. Drain fruit; add to almonds along with cinnamon, cloves and salt.
  3. Continue processing while gradually adding enough wine in a steady stream to reach desired consistency.
  4. Serve immediately with matzo crackers.

Nutrition Facts

1/2 cup: 233 calories, 7g fat (1g saturated fat), 0 cholesterol, 81mg sodium, 39g carbohydrate (29g sugars, 4g fiber), 4g protein.

]]> Vegetarian Lox https://www.tasteofhome.com/recipes/vegetarian-lox/ Thu, 27 Feb 2025 22:16:18 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2104591

Ingredients

  • 4 large carrots
  • 2 tablespoons sugar
  • 1 tablespoon smoked paprika
  • 1-1/4 teaspoons salt
  • 1 teaspoon garlic powder
  • 2-1/2 teaspoons furikake
  • 4 cups water
  • 1/2 teaspoon liquid smoke
  • Bagels, cream cheese, red onion, capers and dill
Text Ingredients

Directions

  1. Peel and thinly slice carrots lengthwise into 1/4-in wide strips, then cut into 2-3-in. pieces.
  2. In a large saucepan, combine water, sugar, paprika, furikake, salt and garlic powder. Bring to a boil, add carrots. Reduce heat, simmer until carrots are tender, 20-25 minutes. Drain, reserving 2 cups cooking liquid.
  3. Add carrots and reserved cooking liquid to a container or resealable bag, add liquid smoke. Cover and refrigerate four hours or overnight.
  4. Strain before using; serve on bagels with cream cheese, red onion, capers and dill.

Nutrition Facts

1/4 cup: 17 calories, 0 fat (0 saturated fat), 0 cholesterol, 203mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 0 protein.

]]> Cabbage and Broccoli Stir Fry https://www.tasteofhome.com/recipes/cabbage-and-broccoli-stir-fry/ Thu, 27 Feb 2025 22:08:13 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2104600

Ingredients

  • 2 tablespoons white miso paste
  • 2 tablespoons maple syrup
  • 2 tablespoons butter, melted
  • 1 tablespoon oyster sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon salt
  • 1 teaspoon crushed red pepper flakes
  • 3 tablespoons olive oil
  • 1-1/2 pounds napa cabbage, cut into 2-in. pieces
  • 1 bunch broccoli, stems and florets separated and chopped
  • 1 large carrot, shredded
  • 6 garlic cloves, roughly chopped
  • 1 cup bean sprouts
  • 1 tablespoon chopped green onions
  • 2 teaspoons black sesame seeds
Text Ingredients

Directions

  1. In a small bowl, whisk first 7 ingredients until well combined.
  2. In a large skillet or wok, heat oil over medium-high heat. Add cabbage and broccoli stems; stir-fry until golden brown, 4-5 minutes. Add broccoli florets, carrots and garlic; cook until vegetables are crisp-tender, 3-5 minutes longer.
  3. Stir sauce mixture and add to pan. Toss to coat vegetables; cook until sauce has slightly thickened, 1-2 minutes. Add bean sprouts and green onion. Sprinkle with sesame seeds; serve immediately.

Nutrition Facts

1-1/2 cups: 295 calories, 18g fat (5g saturated fat), 15mg cholesterol, 1680mg sodium, 28g carbohydrate (13g sugars, 7g fiber), 10g protein.

]]> Steel-Cut Oats https://www.tasteofhome.com/recipes/steel-cut-oats/ Tue, 25 Feb 2025 14:23:19 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2087180

Ingredients

  • 4 cups water
  • 1/4 cup 2% milk
  • 1 cup steel-cut oats
  • 1/4 teaspoon salt
  • Optional: Chopped apples, maple syrup and ground cinnamon
Text Ingredients

Directions

  1. Combine water and milk in a large saucepan. Bring to a simmer over medium-high heat; stir in oats and salt. Reduce heat to medium-low. Cook, uncovered, 25-30 minutes or until oats are tender, stirring occasionally. Remove from heat; let stand 3-4 minutes or until thickened. Serve hot and top with apples, maple syrup and cinnamon if desired.

Nutrition Facts

1 serving: 158 calories, 3g fat (1g saturated fat), 1mg cholesterol, 155mg sodium, 28g carbohydrate (2g sugars, 4g fiber), 6g protein.

]]> Sheet-Pan Chicken Fajitas https://www.tasteofhome.com/recipes/sheet-pan-chicken-fajitas/ Sun, 02 Feb 2025 06:51:37 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2085784

Ingredients

  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • FAJITAS:
  • 1-1/2 pounds boneless skinless chicken breasts, cut into 1/2-in. strips
  • 2 medium sweet peppers, thinly sliced
  • 1 medium red onion, thinly sliced
  • 2 tablespoons olive oil
  • 8 corn tortillas (6 inches)
  • 1/2 cup fresh cilantro leaves
  • 4 lime wedges
Text Ingredients

Directions

  1. Preheat oven to 400°. In a large bowl, combine spices. Add chicken, bell pepper, onion and oil; toss to coat. Transfer mixture to a foil-lined rimmed baking pan. Bake until chicken is cooked through and vegetables are tender, 20-25 minutes.
  2. Meanwhile, toast corn tortillas in a hot, dry skillet until lightly browned. Stuff tortillas with chicken and vegetables. Top with cilantro; serve with lime wedges.

Nutrition Facts

1 serving: 261 calories, 8g fat (2g saturated fat), 63mg cholesterol, 296mg sodium, 22g carbohydrate (3g sugars, 4g fiber), 26g protein.

]]> Air-Popped Popcorn https://www.tasteofhome.com/recipes/air-popped-popcorn/ Tue, 21 Jan 2025 18:59:15 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2095590

Ingredients

  • 2 tablespoons popcorn kernels
Text Ingredients

Directions

  1. Microwave method: To make in the microwave, place kernels in a brown paper bag. Fold the top over to trap steam inside; microwave on high heat 2-3 minutes.
  2. Air popper method: Follow air popper manufacturer's directions.

Nutrition Facts

1 serving: 80 calories, 1g fat (0 saturated fat), 0 cholesterol, 0 sodium, 19g carbohydrate (0 sugars, 4g fiber), 3g protein.

]]> Chipotle Chicken https://www.tasteofhome.com/recipes/chipotle-chicken/ Fri, 17 Jan 2025 20:38:03 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098244

Ingredients

  • 1/4 cup water
  • 3 tablespoons brown sugar
  • 3 tablespoons white vinegar
  • 3 tablespoons canola oil
  • 1 tablespoon chopped chipotle pepper in adobo sauce
  • 5 garlic cloves, halved
  • 1 tablespoon ground chipotle pepper or ground ancho chile pepper
  • 2-1/2 teaspoons ground cumin
  • 2-1/2 teaspoons dried oregano
  • 1-1/2 teaspoons kosher salt
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon pepper
  • 3 pounds boneless skinless chicken thighs
Text Ingredients

Directions

  1. Place the first 12 ingredients in a blender; cover and process until pureed. Transfer marinade to a large bowl or shallow dish. Add chicken; turn to coat. Refrigerate 8 hours or overnight.
  2. Drain chicken, discarding marinade. Grill chicken, covered, over medium-high heat or broil 4 in. from heat until a thermometer reads 170°, 6-8 minutes on each side. Let rest 10 minutes before slicing.

Nutrition Facts

4 ounces cooked chicken: 284 calories, 15g fat (4g saturated fat), 113mg cholesterol, 297mg sodium, 4g carbohydrate (3g sugars, 0 fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 2 fat.

]]> Homemade Marinara Sauce https://www.tasteofhome.com/recipes/homemade-marinara-sauce/ Fri, 17 Jan 2025 20:36:45 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098298

Ingredients

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 2 cans (28 ounces each) Italian crushed tomatoes
  • 1 tablespoon Italian seasoning
  • 1 to 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
Text Ingredients

Directions

  1. In a large saucepan, heat oil over medium heat. Add onion; cook and stir until softened, 3-4 minutes. Add garlic; cook 1 minute longer. Add tomatoes, Italian seasoning, sugar, salt and pepper; bring to a boil. Reduce heat; simmer, covered, 10 minutes.

Nutrition Facts

about 3/4 cup: 91 calories, 2g fat (0 saturated fat), 0 cholesterol, 489mg sodium, 12g carbohydrate (8g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.

]]> Marinara https://www.tasteofhome.com/recipes/marinara/ Fri, 17 Jan 2025 20:36:36 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098289

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 large onion, finely chopped
  • 4 garlic cloves, minced
  • 2 cans (28 ounces each) whole tomatoes
  • 1/4 cup chopped fresh basil
  • 1-1/2 teaspoons dried oregano
  • 3/4 teaspoon salt
  • 1/4 teaspoon pepper
Text Ingredients

Directions

  1. In a large saucepan, heat oil over medium-high heat. Add onions; cook and stir until tender, 3-5 minutes. Add garlic; cook and stir 1 minute longer. Stir in remaining ingredients. Bring to a boil. Reduce heat; cover and simmer until thickened and flavors are blended, 30-45 minutes, stirring occasionally and breaking up tomatoes with a wooden spoon.

Marinara Sauce Tips

Are there benefits to making your own marinara sauce?

There are quite a few benefits to making your own marinara sauce. First off, homemade marinara is free of sugars and preservatives. You know everything that is inside it. Plus, you're able to customize the flavors to your liking.

What are the best tomatoes to use for this marinara sauce recipe?

We think that canned San Marzano tomatoes are the best type of tomato to use for this recipe. Roma tomatoes are a good replacement if you can't find fresh San Marzanos. They are bright in flavor and don't have a ton of moisture inside like beefsteak or heirloom.

What are some variations of this marinara sauce recipe?

There are plenty of ways to switch up this sauce! Try adding roasted garlic, sun-dried tomatoes in oil, roasted red peppers and fresh oregano (instead of dried). You could also add tomato paste to thicken your sauce and add a deeper tomato flavor.

How can I use marinara sauce?

Marinara sauce works well in many Italian recipes. Like you probably know, marinara tastes wonderful on pizza and in pasta recipes. But there are plenty of other ways to use up a jar of marinara sauce. Here are a few variations you may have not tried before: muffin-tin lasagna, Sicilian nachos and chicken parmesan burgers.

Research contributed by Sarah Tramonte, Taste Recipes Associate Culinary Producer and Christina Herbst, Taste Recipes Assistant Digital Editor

Nutrition Facts

1/2 cup: 44 calories, 4g fat (1g saturated fat), 0 cholesterol, 178mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 0 protein.

]]> Kalua Pork https://www.tasteofhome.com/recipes/kalua-pork/ Fri, 17 Jan 2025 20:36:34 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098287

Ingredients

  • 1 boneless pork shoulder roast (5 to 6 pounds)
  • 1 tablespoon liquid smoke
  • 4 teaspoons sea salt (preferably Hawaiian red sea salt)
  • Hot cooked rice, optional
Text Ingredients

Directions

  1. Pierce pork with a fork; rub with liquid smoke and salt. Place pork in a 6-qt. slow cooker. Cook, covered, on low, 8-10 hours or until pork is tender.
  2. Remove roast; shred with 2 forks. Strain cooking juices; skim fat. Return pork to slow cooker. Stir in enough cooking juices to moisten; heat through. Serve with rice if desired.

Nutrition Facts

3 ounces cooked pork: 205 calories, 13g fat (5g saturated fat), 75mg cholesterol, 504mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 21g protein. Diabetic Exchanges: 3 medium-fat meat.

]]> Quick and Healthy Turkey Veggie Soup https://www.tasteofhome.com/recipes/quick-and-healthy-turkey-veggie-soup/ Fri, 17 Jan 2025 20:35:59 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098488

Ingredients

  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 1 celery rib, chopped
  • 2 garlic cloves, minced
  • 5 cups reduced-sodium chicken broth
  • 3 medium carrots, julienned
  • 1/4 teaspoon pepper
  • 1 pound zucchini or yellow summer squash, julienned (about 6 cups)
  • 3 medium tomatoes, chopped
  • 1 can (15-1/2 ounces) hominy, rinsed and drained
  • 2-1/2 cups frozen lima beans (about 12 ounces), thawed
  • 2 cups cubed cooked turkey
  • 1-1/2 teaspoons minced fresh basil or 1/2 teaspoon dried basil
  • Shredded Parmesan cheese
Text Ingredients

Directions

  1. In a Dutch oven, heat butter over medium-high heat. Add onion, celery and garlic; cook and stir until tender, 5-8 minutes. Add broth, carrots and pepper. Bring to a boil; reduce heat. Simmer, uncovered, 5 minutes. Add zucchini, tomatoes, hominy, lima beans and turkey. Cook until zucchini is tender, 5-8 minutes. Top with basil; serve with Parmesan cheese.

Nutrition Facts

1-1/3 cups: 187 calories, 4g fat (2g saturated fat), 38mg cholesterol, 614mg sodium, 22g carbohydrate (5g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1/2 fat.

]]> Slow-Cooker Coconut Curry Chicken https://www.tasteofhome.com/recipes/slow-cooker-coconut-curry-chicken/ Fri, 17 Jan 2025 20:35:40 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098460

Ingredients

  • 1 medium potato, peeled and cubed
  • 1/4 cup chopped onion
  • 2 boneless skinless chicken breast halves (4 ounces each)
  • 1/2 cup light coconut milk
  • 2 teaspoons curry powder
  • 1 garlic clove, minced
  • 1/2 teaspoon reduced-sodium chicken bouillon granules
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1 cup hot cooked rice
  • 1 green onion, thinly sliced
  • Optional: Raisins, shredded coconut and chopped unsalted peanuts
Text Ingredients

Directions

  1. Place potatoes and onion in a 1-1/2- or 2-qt. slow cooker. In a large skillet coated with cooking spray, brown chicken on both sides. Transfer to slow cooker.
  2. In a small bowl, combine the coconut milk, curry, garlic, bouillon, salt and pepper; pour over chicken. Cover and cook on low 4-5 hours or until meat is tender.
  3. Serve chicken and sauce with rice; sprinkle with green onion. If desired, garnish with raisins, coconut and peanuts.

Nutrition Facts

1 serving: 353 calories, 7g fat (4g saturated fat), 63mg cholesterol, 266mg sodium, 42g carbohydrate (3g sugars, 3g fiber), 27g protein.

]]> Air-Fryer Sweet Potato-Crusted Chicken Nuggets https://www.tasteofhome.com/recipes/air-fryer-sweet-potato-crusted-chicken-nuggets/ Fri, 17 Jan 2025 20:35:38 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098561

Ingredients

  • 1 cup sweet potato chips
  • 1/4 cup all-purpose flour
  • 1 teaspoon salt, divided
  • 1/2 teaspoon coarsely ground pepper
  • 1/4 teaspoon baking powder
  • 1 tablespoon cornstarch
  • 1 pound chicken tenderloins, cut into 1-1/2-inch pieces
  • Cooking spray
Text Ingredients

Directions

  1. Preheat air fryer to 400°. Place chips, flour, 1/2 teaspoon salt, pepper and baking powder in a food processor; pulse until ground. Transfer to a shallow dish.
  2. Mix cornstarch and remaining 1/2 teaspoon salt; toss with chicken. Toss chicken with potato chip mixture, pressing to coat.
  3. In batches, arrange chicken in a single layer on greased tray in air-fryer basket; spritz with cooking spray. Cook until golden brown, 3-4 minutes. Turn; spritz with cooking spray. Cook until golden brown and chicken is no longer pink, 3-4 minutes longer.

Test Kitchen tip
  • If you don’t have an air fryer, you can make this recipe in a deep-fryer, electric skillet or on the stovetop.

    • Nutrition Facts

    3 ounces cooked chicken: 190 calories, 4g fat (0 saturated fat), 56mg cholesterol, 690mg sodium, 13g carbohydrate (1g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

    ]]>         Lime and Dill Chimichurri Shrimp https://www.tasteofhome.com/recipes/lime-and-dill-chimichurri-shrimp/ Fri, 17 Jan 2025 20:34:51 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098422

    Ingredients

    • 1/2 cup extra virgin olive oil
    • 1/2 cup packed fresh parsley sprigs
    • 1/4 cup snipped fresh dill
    • 1/4 cup fresh cilantro leaves
    • 3 tablespoons lime juice
    • 3 garlic cloves, halved
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 1 pound uncooked shrimp (26-30 per pound), peeled and deveined
    • 1 medium red onion, cut into thick wedges
    • 1 medium zucchini, cut into 1/2-inch pieces
    • 1 medium yellow summer squash, cut into 1/2-inch pieces
    • 8 cherry tomatoes
    • Crusty bread
    Text Ingredients

    Directions

    1. Place first 8 ingredients in a food processor; process until pureed. Reserve 6 tablespoons mixture for serving. Place remaining mixture in a bowl; toss with shrimp and vegetables. Let stand 15 minutes.
    2. Alternately thread shrimp and vegetables onto 8 metal or soaked wooden skewers. Grill, covered, over medium heat (or broil 4 in. from heat) until shrimp turn pink, 3-4 minutes per side. Serve on bed of additional herbs, with crusty bread and reserved sauce.

    Nutrition Facts

    2 kabobs: 316 calories, 22g fat (3g saturated fat), 138mg cholesterol, 371mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 21g protein.

    ]]>         Italian Beef Vegetable Soup https://www.tasteofhome.com/recipes/italian-beef-vegetable-soup/ Fri, 17 Jan 2025 20:34:10 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2099143

    Ingredients

    • 1/2 pound lean ground beef (90% lean)
    • 1/4 cup chopped onion
    • 2 cups chopped cabbage
    • 2 medium carrots, chopped
    • 1 cup fresh Brussels sprouts, quartered
    • 1 cup chopped fresh kale
    • 1 celery rib, chopped
    • 1 tablespoon minced fresh parsley
    • 1/2 teaspoon pepper
    • 1/2 teaspoon dried basil
    • 1/4 teaspoon salt
    • 3 cups beef stock
    • 1 can (14-1/2 ounces) Italian diced tomatoes, undrained
    Text Ingredients

    Directions

    1. In a large skillet, cook beef with onion over medium-high heat until browned, 4-5 minutes, breaking the meat into crumbles. Transfer to a 3- or 4-qt. slow cooker. Stir in remaining ingredients.
    2. Cook, covered, on low 5-6 hours or until carrots are tender.

    Test Kitchen tips
  • Our tasting panel thought the flavor was almost like an Italian cabbage roll.
  • Turn this into a main dish by adding more ground beef.

    • Nutrition Facts

    1 cup: 127 calories, 3g fat (1g saturated fat), 24mg cholesterol, 617mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 11g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

    ]]>         Fall Vegetable Sloppy Joes https://www.tasteofhome.com/recipes/fall-vegetable-sloppy-joes/ Fri, 17 Jan 2025 20:33:22 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2099016

    Ingredients

    • 8 bacon strips, cut into 1-inch pieces
    • 2 pounds lean ground beef (90% lean)
    • 1 medium onion, chopped
    • 2 garlic cloves, minced
    • 2 cups shredded peeled butternut squash
    • 2 medium parsnips, peeled and shredded
    • 2 medium carrots, peeled and shredded
    • 1 can (12 ounces) cola
    • 1 can (8 ounces) tomato paste
    • 1 cup water
    • 1/3 cup honey mustard
    • 1-1/2 teaspoons ground cumin
    • 1-1/4 teaspoons salt
    • 1 teaspoon ground allspice
    • 1/2 teaspoon pepper
    • 18 hamburger buns, split
    Text Ingredients

    Directions

    1. In a large skillet, cook bacon over medium heat until crisp, stirring occasionally. Remove with a slotted spoon; drain on paper towels. Discard drippings. In the same skillet, cook beef, onion and garlic over medium heat until beef is no longer pink and onion is tender, 10-12 minutes, breaking meat into crumbles; drain.
    2. Transfer to a 5- or 6-qt. slow cooker. Stir in squash, parsnips, carrots, cola, tomato paste, water, mustard and seasonings. Cook, covered, on low until vegetables are tender, 4-5 hours. Stir in bacon. Serve on buns.

    Nutrition Facts

    1 sandwich: 275 calories, 8g fat (3g saturated fat), 35mg cholesterol, 526mg sodium, 35g carbohydrate (9g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 starch, 2 lean meat.

    ]]>         Chipotle Sweet Potato Salad https://www.tasteofhome.com/recipes/chipotle-sweet-potato-salad/ Fri, 17 Jan 2025 20:33:02 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2099000

    Ingredients

    • 3 pounds sweet potatoes, peeled and cut into 3/4-inch pieces (about 7 cups)
    • 1/4 cup finely chopped sweet onion
    • 1/4 cup finely chopped celery
    • 1/4 cup finely chopped seeded fresh poblano pepper
    • 1 jalapeno pepper, seeded and finely chopped
    • 1 cup mayonnaise
    • 2 tablespoons lime juice
    • 1/2 to 1 teaspoon ground chipotle pepper
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • Minced fresh cilantro
    Text Ingredients

    Directions

    1. Preheat oven to 425°. Place sweet potatoes in a parchment-lined 15x10x1-in. baking pan; cover tightly with foil. Roast until tender, 25-30 minutes. Cool. Transfer to a large bowl.
    2. Add onion, celery, poblano and jalapeno. In a small bowl, combine mayonnaise, lime juice, chipotle pepper, salt and pepper; pour over potato mixture and toss gently to coat. Refrigerate, covered, until serving. Sprinkle with cilantro.

    Test Kitchen tip
  • If you're going to chill this salad for more than a couple of hours before serving, stir in just half of the dressing mixture. Add the rest right before serving for a nice creamy texture.

    • Peppers (Hot)

    Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

    Nutrition Facts

    3/4 cup: 322 calories, 18g fat (3g saturated fat), 2mg cholesterol, 278mg sodium, 38g carbohydrate (16g sugars, 5g fiber), 3g protein.

    ]]>         Pressure-Cooker Cilantro-Lime Chicken with Scoops https://www.tasteofhome.com/recipes/pressure-cooker-cilantro-lime-chicken-with-scoops/ Fri, 17 Jan 2025 20:32:51 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098992

    Ingredients

    • 1 pound boneless skinless chicken breasts
    • 1/2 cup reduced-sodium chicken broth
    • 2 tablespoons lime juice
    • 2 teaspoons chili powder
    • 1-1/2 cups frozen petite corn (about 5 ounces), thawed
    • 1-1/2 cups chunky salsa
    • 1-1/2 cups finely shredded cheddar cheese
    • 1 medium sweet red pepper, finely chopped
    • 4 green onions, thinly sliced
    • Baked tortilla chip scoops
    • Minced fresh cilantro
    Text Ingredients

    Directions

    1. Place chicken in a 6-qt. electric pressure cooker; add broth, lime juice and chili powder. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 7 minutes. Quick-release pressure. A thermometer inserted in chicken should read at least 165°.
    2. Remove chicken; discard cooking juices. Shred chicken with 2 forks; return to pressure cooker. Select saute setting and adjust for low heat. Add corn and salsa; cook and stir until heated through, about 5 minutes.
    3. Transfer to a large bowl; stir in cheese, red pepper and green onions. Serve with tortilla scoops; sprinkle with cilantro.

    Nutrition Facts

    1/4 cup chicken mixture: 97 calories, 4g fat (2g saturated fat), 26mg cholesterol, 202mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat.

    ]]>         Pressure-Cooker Light Deviled Eggs https://www.tasteofhome.com/recipes/pressure-cooker-light-deviled-eggs/ Fri, 17 Jan 2025 20:32:49 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098990

    Ingredients

    • 8 large eggs
    • 1/4 cup fat-free mayonnaise
    • 1/4 cup reduced-fat sour cream
    • 2 tablespoons soft bread crumbs
    • 1 tablespoon prepared mustard
    • 1/4 teaspoon salt
    • Dash white pepper
    • 4 pimiento-stuffed olives, sliced
    • Paprika, optional
    Text Ingredients

    Directions

    1. Place trivet insert and 1 cup water in a 6-qt. electric pressure cooker. Set eggs on trivet. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 5 minutes. Let pressure release naturally for 5 minutes; quick-release any remaining pressure. Immediately place eggs in a bowl of ice water to cool. Remove shells.
    2. Cut eggs lengthwise in half. Remove yolks; refrigerate 8 yolk halves for another use. Set whites aside. In a small bowl, mash remaining yolks. Stir in mayonnaise, sour cream, bread crumbs, mustard, salt and pepper. Stuff or pipe into egg whites. Garnish with olives. If desired, sprinkle with paprika.

    Nutrition Facts

    1 stuffed egg half: 32 calories, 2g fat (1g saturated fat), 46mg cholesterol, 132mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 3g protein.

    ]]>         Pressure-Cooker Steak Fajitas https://www.tasteofhome.com/recipes/pressure-cooker-steak-fajitas/ Fri, 17 Jan 2025 20:32:36 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098980

    Ingredients

    • 2 tablespoons canola oil
    • 1-1/2 pounds beef top sirloin steak, cut into thin strips
    • 1 large onion, julienned
    • 1 large sweet red pepper, julienned
    • 1 garlic clove, minced
    • 1/2 cup reduced-sodium beef broth
    • 2 tablespoons lemon juice
    • 1-1/2 teaspoons ground cumin
    • 1 teaspoon seasoned salt
    • 1/2 teaspoon chili powder
    • 1/4 to 1/2 teaspoon crushed red pepper flakes
    • 12 mini flour tortillas (5 inches), warmed
    • Optional toppings: Shredded cheddar cheese, fresh cilantro leaves, sliced jalapeno pepper and avocado
    Text Ingredients

    Directions

    1. Select saute or browning setting on a 6-qt. electric pressure cooker. Adjust for medium heat; add oil. When oil is hot, brown beef. Press cancel. Place onions, peppers and garlic on meat. Top with broth, lemon juice and seasonings.
    2. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. Press cancel. Using tongs, serve with tortillas and toppings as desired.

    Nutrition Facts

    2 fajitas: 337 calories, 14g fat (4g saturated fat), 46mg cholesterol, 554mg sodium, 21g carbohydrate (2g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch, 1 fat.

    ]]>         Pressure-Cooker Pork Tacos with Mango Salsa https://www.tasteofhome.com/recipes/pressure-cooker-pork-tacos-with-mango-salsa/ Fri, 17 Jan 2025 20:32:26 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098972

    Ingredients

    • 2 tablespoons white vinegar
    • 2 tablespoons lime juice
    • 3 cups cubed fresh pineapple
    • 1 small red onion, coarsely chopped
    • 3 tablespoons chili powder
    • 2 chipotle peppers in adobo sauce
    • 2 teaspoons ground cumin
    • 1-1/2 teaspoons salt
    • 1/2 teaspoon pepper
    • 1 bottle (12 ounces) dark Mexican beer
    • 3 pounds pork tenderloin, cut into 1-inch cubes
    • 1/4 cup chopped fresh cilantro
    • 1 jar (16 ounces) mango salsa
    • 24 corn tortillas (6 inches), warmed
    • Optional toppings: Cubed fresh pineapple, cubed avocado and queso fresco
    Text Ingredients

    Directions

    1. Puree the first 9 ingredients in a blender; stir in beer. In a 6-qt. electric pressure cooker, combine pork and pineapple mixture. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 3 minutes. Quick-release pressure. A thermometer inserted into pork should read at least 145°. Stir to break up pork.
    2. Stir cilantro into salsa. Using a slotted spoon, place pork mixture in tortillas. Serve with salsa, and toppings as desired.

    Nutrition Facts

    2 tacos: 284 calories, 6g fat (2g saturated fat), 64mg cholesterol, 678mg sodium, 30g carbohydrate (5g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

    ]]>         Grilled Buttermilk Chicken https://www.tasteofhome.com/recipes/grilled-buttermilk-chicken/ Fri, 17 Jan 2025 20:32:18 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098966

    Ingredients

    • 1-1/2 cups buttermilk
    • 4 fresh thyme sprigs
    • 4 garlic cloves, halved
    • 1/2 teaspoon salt
    • 12 boneless skinless chicken breast halves (about 4-1/2 pounds)
    Text Ingredients

    Directions

    1. Place the buttermilk, thyme, garlic and salt in a large bowl or shallow dish. Add chicken and turn to coat. Refrigerate 8 hours or overnight, turning occasionally.
    2. Drain chicken, discarding marinade. Grill, covered, over medium heat until a thermometer reads 165°, 5-7 minutes per side.

    Nutrition Facts

    1 chicken breast half: 189 calories, 4g fat (1g saturated fat), 95mg cholesterol, 168mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.

    ]]>         Sneaky Turkey Meatballs https://www.tasteofhome.com/recipes/sneaky-turkey-meatballs/ Fri, 17 Jan 2025 20:31:18 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098911

    Ingredients

    • 1/4 head cauliflower, broken into florets
    • 1/2 cup finely shredded cabbage
    • 1 tablespoon potato starch or cornstarch
    • 1 tablespoon balsamic vinegar
    • 1 teaspoon sea salt
    • 1 teaspoon dried basil
    • 1/2 teaspoon pepper
    • 1 pound ground turkey
    • Optional: Barbecue sauce and fresh basil leaves
    Text Ingredients

    Directions

    1. Preheat oven to 400°. Place cauliflower in a food processor; pulse until finely chopped. Transfer to a large bowl. Add the cabbage, potato starch, vinegar, salt, basil and pepper.
    2. Add turkey; mix lightly but thoroughly. With an ice cream scoop or with wet hands, shape into 1-1/2-in. balls. Place meatballs on a greased rack in a 15x10x1-in. baking pan. Bake 20-24 minutes or until cooked through. If desired, toss with barbecue sauce and top with basil.

    Nutrition Facts

    2 meatballs: 125 calories, 6g fat (1g saturated fat), 50mg cholesterol, 370mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 15g protein. Diabetic exchanges: 2 medium-fat meat.

    ]]>         Ground Beef Veggie Stew https://www.tasteofhome.com/recipes/ground-beef-veggie-stew/ Fri, 17 Jan 2025 20:30:23 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098856

    Ingredients

    • 1 pound lean ground beef (90% lean)
    • 1 tablespoon olive oil
    • 1 small yellow summer squash, chopped
    • 1 small zucchini, chopped
    • 1 small sweet red pepper, chopped
    • 2 cans (15 ounces each) diced tomatoes
    • 1 cup water
    • 1 teaspoon salt
    • 1/4 teaspoon pepper
    • 3 tablespoons minced fresh cilantro
    • Reduced-fat sour cream, optional
    Text Ingredients

    Directions

    1. In a large saucepan, cook beef over medium-high heat until no longer pink, 5-7 minutes; crumble meat; drain. Remove from pan; set aside.
    2. In the same saucepan, add oil, squash, zucchini and red pepper; cook and stir until vegetables are crisp-tender, 5-7 minutes. Add beef, tomatoes, water, salt and pepper; bring to a boil. Reduce to a simmer; cook, stirring occasionally, until vegetables are tender, 5-8 minutes. Stir in cilantro just before serving. If desired, top with sour cream.

    Test Kitchen tips
  • This dish is a cross between a brothy soup and a chunky stew. It's hearty but feels super fresh with all the veggies.
  • If you're not a fan of cilantro, add some parsley. Chopped fresh chives would also make a flavorful addition.

    • Nutrition Facts

    1-1/4 cups: 180 calories, 9g fat (3g saturated fat), 47mg cholesterol, 663mg sodium, 9g carbohydrate (6g sugars, 3g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.

    ]]>         Baked Chicken with Bacon-Tomato Relish https://www.tasteofhome.com/recipes/baked-chicken-with-bacon-tomato-relish/ Fri, 17 Jan 2025 20:30:21 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098854

    Ingredients

    • 1 cup panko bread crumbs
    • 2 tablespoons plus 1 teaspoon minced fresh thyme, divided
    • 1/2 teaspoon salt, divided
    • 1/2 teaspoon pepper, divided
    • 1/3 cup all-purpose flour
    • 1 large egg, beaten
    • 1 pound chicken tenderloins
    • 4 bacon strips, cut into 1/2-inch pieces
    • 1-1/2 cups grape tomatoes, halved
    • 1 tablespoon red wine vinegar
    • 1 tablespoon brown sugar
    Text Ingredients

    Directions

    1. Preheat oven to 425°. In a shallow bowl, mix bread crumbs, 2 Tbsp. thyme, and 1/4 tsp. each salt and pepper. Place flour and egg in separate shallow bowls. Dip chicken in flour; shake off excess. Dip in egg, then in crumb mixture, patting to help coating adhere. Place chicken on a greased rack in a 15x10x1-in. baking pan. Bake until a thermometer reads 165°, about 15 minutes.
    2. Meanwhile, in a large skillet, cook bacon over medium heat until crisp, stirring occasionally, about 5 minutes. Remove with a slotted spoon; drain on paper towels. Reserve 2 tablespoons drippings in pan; discard remaining drippings.
    3. Add tomatoes, vinegar, sugar and remaining salt and pepper to drippings; cook and stir until tomatoes are tender, 2-3 minutes. Stir in bacon and remaining thyme. Serve with chicken.

    Test Kitchen tips
  • Using chicken tenders instead of chicken breast halves speeds along the bake time to make this a quick dinner.
  • Baking on a rack will help the coating on the underside of the chicken stay crunchy, but it isn't a must if you don't have a rack that fits into the pan.

    • Nutrition Facts

    2 chicken tenders with 1/4 cup relish: 326 calories, 13g fat (4g saturated fat), 95mg cholesterol, 602mg sodium, 19g carbohydrate (6g sugars, 2g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 2 fat, 1 starch.

    ]]>         Black Bean Chicken Burritos https://www.tasteofhome.com/recipes/black-bean-chicken-burritos/ Fri, 17 Jan 2025 20:30:19 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098852

    Ingredients

    • 1 pound ground chicken
    • 1 small green pepper, chopped
    • 1 small sweet red pepper, chopped
    • 1 small onion, chopped
    • 1 tablespoon canola oil
    • 1 jalapeno pepper, seeded and finely chopped
    • 2 garlic cloves, minced
    • 1 can (15 ounces) black beans, rinsed and drained
    • 1 can (10 ounces) diced tomatoes and green chiles
    • 1 cup fresh or frozen corn
    • 2 teaspoons chili powder
    • 1 teaspoon ground cumin
    • 1/2 teaspoon salt
    • 1/2 teaspoon paprika
    • 1/4 teaspoon pepper
    • 8 flour tortillas (8 inches)
    • Sour cream, shredded cheddar cheese, shredded lettuce and fresh cilantro leaves, optional
    Text Ingredients

    Directions

    1. In a large nonstick skillet, cook chicken over medium-high heat until no longer pink, breaking into crumbles, 4-6 minutes; drain and remove from skillet.
    2. In the same skillet, saute peppers and onion in oil until lightly browned and crisp-tender, 2-4 minutes. Add jalapeno pepper and garlic; saute 1 minute longer. Stir in beans, tomatoes, corn, seasonings and chicken. Bring to a boil. Reduce heat; simmer, uncovered, until liquid is evaporated, about 5 minutes. Serve in tortillas, with optional toppings as desired.

    Test Kitchen tips
  • This recipe is easy to adapt to whatever ingredients kids (and adults) most enjoy.
  • Leave the seeds in the jalapeno pepper for extra heat.

    • Peppers (Hot)

    Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

    Nutrition Facts

    1 burrito: 325 calories, 10g fat (2g saturated fat), 38mg cholesterol, 678mg sodium, 42g carbohydrate (2g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 starch, 2 lean meat, 1/2 fat.

    ]]>         Sicilian Potato Salad https://www.tasteofhome.com/recipes/sicilian-potato-salad/ Fri, 17 Jan 2025 20:29:46 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098812

    Ingredients

    • 10 small russet potatoes, unpeeled
    • 1-1/2 teaspoons salt, divided
    • 1/2 pound fresh green beans, cut into 1-1/2-inch pieces
    • 1/4 teaspoon pepper
    • 2 medium cucumbers, halved lengthwise and cut into 1/4-inch slices
    • 1/2 pound cherry tomatoes, halved
    • 1 large red onion, halved and thinly sliced
    • 1 cup thinly sliced fresh basil leaves, divided
    • 1/2 cup olive oil
    • 4 tablespoons cider vinegar
    • 3 garlic cloves, minced
    Text Ingredients

    Directions

    1. Place potatoes and 1/2 teaspoon salt in a Dutch oven; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, until tender, 12-15 minutes. Drain; rinse with cold water. Pat dry.
    2. Meanwhile, in a small saucepan, bring 1 cup water to a boil. Add beans; cook, uncovered, just until crisp-tender, 3-4 minutes. Drain; immediately drop into ice water. Drain and pat dry.
    3. Peel and cube potatoes; sprinkle with remaining 1 teaspoon salt and the pepper. Transfer to a serving bowl. Add beans, cucumbers, tomatoes, onion and 3/4 cup basil leaves. Whisk together oil, vinegar and garlic. Drizzle over vegetables; toss to coat. Sprinkle with remaining 1/4 cup basil.

    Test Kitchen tips
  • Instead of blanching the green beans in a large amount of water, you can steam them for a few minutes.
  • Be sure to put the green beans in ice water immediately after they're cooked, otherwise they'll lose their crunch and fade in color.

    • Nutrition Facts

    3/4 cup: 96 calories, 4g fat (1g saturated fat), 0 cholesterol, 143mg sodium, 13g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 starch, 1 fat.

    ]]>         Ginger Green Beans https://www.tasteofhome.com/recipes/ginger-green-beans/ Fri, 17 Jan 2025 20:29:44 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098810

    Ingredients

    • 1-1/2 pounds fresh green beans, trimmed
    • 1 tangerine, peeled, segmented, seeds removed
    • 1/4 cup chopped green onions
    • 1/4 cup soy sauce
    • 1 tablespoon lemon juice
    • 1 tablespoon olive oil
    • 1 tablespoon minced fresh gingerroot
    • 1 garlic clove, peeled and halved
    • 1 teaspoon packed brown sugar
    • 1/2 teaspoon salt
    • 1/4 teaspoon pepper
    • 1/4 teaspoon white vinegar
    Text Ingredients

    Directions

    1. In a 6-qt. stockpot, bring 12 cups water to a boil. Add green beans; cook, uncovered, 2-3 minutes or just until crisp-tender and bright green. Quickly remove and immediately drop into ice water. Drain and pat dry.
    2. In a blender or food processor, combine the remaining ingredients; process until well blended. Pour dressing mixture over beans; toss to coat. Refrigerate until serving.

    Nutrition Facts

    3/4 cup: 59 calories, 2g fat (0 saturated fat), 0 cholesterol, 614mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

    ]]>         Mango Barley Salad https://www.tasteofhome.com/recipes/mango-barley-salad/ Fri, 17 Jan 2025 20:29:23 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098784

    Ingredients

    • 1-3/4 cups water
    • 1 cup quick-cooking barley
    • 2 medium limes
    • 1/4 cup olive oil
    • 1 tablespoon Dijon mustard
    • 1 tablespoon honey
    • 1/2 teaspoon salt
    • 1/4 teaspoon ground cumin
    • 1/4 teaspoon pepper
    • 1/2 cup chopped sweet red pepper
    • 1/2 cup chopped green pepper
    • 1/4 cup chopped red onion
    • 1 medium mango, peeled and chopped
    • 1/4 cup minced fresh cilantro
    Text Ingredients

    Directions

    1. In a small saucepan, bring water to a boil. Stir in barley. Reduce heat; simmer, covered, until barley is tender, 10-12 minutes. Remove from heat; let stand 5 minutes.
    2. Finely grate enough zest from limes to measure 1 teaspoon. Cut limes crosswise in half; squeeze juice from limes. In a small bowl, whisk lime juice, lime zest, oil, mustard, honey, salt, cumin and pepper until blended.
    3. In a large bowl, combine barley, peppers, onion, mango and cilantro. Add dressing; toss to coat. Refrigerate until serving.

    Test Kitchen tips
  • Fresh pineapple or papaya can also be added, or used to replace the mango.
  • Just because we call for barley doesn't mean you can't try this made with quinoa, farro or other grains. It's all going to be delicious!

    • Nutrition Facts

    3/4 cup: 185 calories, 10g fat (1g saturated fat), 0 cholesterol, 261mg sodium, 25g carbohydrate (9g sugars, 5g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch.

    ]]>         Black Bean Bulgur Salad https://www.tasteofhome.com/recipes/black-bean-bulgur-salad/ Fri, 17 Jan 2025 20:29:22 +0000 https://www.tasteofhome.com/?post_type=recipe&p=2098782

    Ingredients

    • 1 cup bulgur
    • 2 cups vegetable broth
    • 1/4 cup orange juice
    • 1/4 cup lime juice
    • 1 jalapeno pepper, seeded and minced
    • 2 tablespoons olive oil
    • 1/4 teaspoon ground cumin
    • 1 cup shredded carrots
    • 3 tablespoons minced fresh cilantro
    • 1 can (15 ounces) black beans, rinsed and drained
    • 1 cup frozen corn, thawed
    • 3/4 cup shredded Monterey Jack cheese
    • Sliced jalapeno pepper, optional
    Text Ingredients

    Directions

    1. Place bulgur and broth in a small saucepan; bring to a boil. Reduce heat; simmer, covered, until tender, 12-15 minutes. Transfer to a large bowl; cool slightly.
    2. For dressing, whisk together citrus juices, minced jalapeno, oil and cumin. Add 1/3 cup dressing to bulgur; stir in carrots and cilantro.
    3. To serve, divide bulgur mixture among 4 bowls. Top with beans, corn, cheese and, if desired, sliced jalapeno. Drizzle with remaining dressing.

    Test Kitchen tips
  • Bulgur is sometimes called cracked wheat. It’s a whole grain that’s been boiled, dried and ground. Since it’s been pre-cooked, it cooks up faster than most whole grains.
  • If you like the heat of spicy foods, include some or all of the seeds from the jalapeno pepper.

    • Nutrition Facts

    1 serving: 402 calories, 14g fat (5g saturated fat), 19mg cholesterol, 688mg sodium, 56g carbohydrate (6g sugars, 10g fiber), 16g protein.

    ]]>