Beef and Vegetable Kebabs
Course: Appetizer, Main Course
Cuisine: Diabetes Friendly, High Protein
- 1 lb boneless sirloin steak, trimmed and cut into 1-inch cubes
- 8 (1-inch) pieces yellow bell pepper (about 1 pepper)
- 8 small mushrooms (about 4 ounces)
- 8 (1-inch) pieces green onions (about 2)
- 8 cherry tomatoes
- 1 tsp kosher salt
- 1/2 tsp dried thyme
- 1/4 tsp freshly ground black pepper
- cooking spray
- 2 tsp canola oil
Divide the first 5 ingredients evenly among 4 (12-inch) skewers, and sprinkle with salt, thyme, and black pepper. Place on a broiler pan coated with cooking spray; drizzle kebabs with oil.
Broil 10 minutes or until desired degree of doneness, turning once.
Serving suggestion: serve over bed of wild and long grain rice.
The vegetables used here are a suggestion and are specific in order to provide nutritional information. Feel free to change it up and use your favorite vegetables and even fruits such as pineapple.
Serving: 1kebab | Calories: 218kcal | Carbohydrates: 4.7g | Protein: 26.5g | Fat: 10g | Saturated Fat: 3.2g | Cholesterol: 56mg | Sodium: 529mg | Fiber: 0.7g | Calcium: 33mg | Iron: 2mg
Ham and Egg Muffins
This is a quick and healthy breakfast option that you can make in advance and freeze. Simply reheat on your way out the door in the morning. These freeze well and can be reheated at anytime.
Prep Time15 minutes mins
Cook Time20 minutes mins
Total Time35 minutes mins
- cooking spray
- 6 large eggs
- 1 1/2 cups frozen chopped spinach, thawed and drained
- 1 cup chopped red bell pepper
- 7 oz diced fully cooked ham
- 3/4 cup egg whites
- 1/4 cup crumbled feta cheese
- 2 tbsp water
- salt and ground black pepper to taste
Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or line with paper liners.
Combine eggs, spinach, red bell pepper, ham, egg whites, feta cheese, water, salt, and pepper in a large bowl. Ladle egg mixture into the prepared muffin cups.
Bake in the preheated oven until set in the middle, 20 to 25 minutes.
Calories: 101kcal | Carbohydrates: 2g | Protein: 9.1g | Fat: 6.3g | Saturated Fat: 2g | Cholesterol: 105mg | Sodium: 333mg | Potassium: 205mg | Fiber: 0.8g | Calcium: 57mg | Iron: 1mg
Stuffed Avocado with Black Bean and Corn Salsa
Prep Time10 minutes mins
Cook Time0 minutes mins
Course: Appetizer, Salad, Snack
Cuisine: Cardiac (Low Cholesterol, TLC), Low Saturated Fat, Vegan, Vegetarian (May include Dairy,Eggs,Etc.)
Keyword: fruit, Vegetable
- 3 fresh avocados, halved and pitted
- 1/2 cup black beans, canned
- 1/3 cup corn kernels, frozen
- 1/4 cup red bell pepper, diced
- 2 Tbsp Bernstein's Restaurant Recipe Italian salad dressing
- 2 Tbsp shallots, diced
- optional 12 fresh cilantro leaves and salt to taste
In a small bowl, combine black beans, corn, red pepper, shallots and salad dressing. Season with salt, if desired.
Top avocado halves with black bean and corn mixture, dividing ingredients evenly. Garnish with cilantro leaves.
Serving: 116g | Calories: 160kcal | Carbohydrates: 14g | Protein: 2g | Fat: 12g | Saturated Fat: 1.5g | Cholesterol: 0mg | Sodium: 65mg | Potassium: 472mg | Fiber: 7g | Calcium: 9mg | Iron: 1mg
Easy Kale Salad
This is so easy to make, healthy and delicious. Serve to guests and everyone will rave!
Prep Time15 minutes mins
refrigerate15 minutes mins
Total Time30 minutes mins
- 1 large head kale, stemmed, leaves cut into bite-size pieces
- 1/2 cup balsamic vinegar
- 1/3 cup extra-virgin olive oil
- 1/2 lemon, juiced
- 1/4 cup slivered raw almonds
- coarse sea salt to taste
Place kale in a large bowl. Drizzle balsamic vinegar, olive oil, and lemon juice over the top; toss to coat. Add almonds and salt; toss to combine. Cover the bowl with plastic wrap and refrigerate until flavors combine, 15 to 30 minutes.
Calories: 229kcal | Carbohydrates: 7.5g | Protein: 1.8g | Fat: 21.8g | Saturated Fat: 3g | Cholesterol: 0mg | Sodium: 93mg | Potassium: 128mg | Fiber: 1g | Calcium: 41mg | Iron: 2mg