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Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos
$0.00 Cooking Fee
8 servings
Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Renal stage 1-3a Soy Free
With this selection you'll get two different chicken dishes with 4 servings each. First, enjoy delicious tacos packed with spiced chicken, black beans, shredded cabbage, and tomatoes. And second, enjoy roasted garlic chicken and 2 sides. These delicious meals are packed with protein, fiber, and heart-healthy fats, making them an excellent choice for a balanced, diabetes-friendly, and heart-healthy meal!

Garlic Chicken Thighs with Cauliflower Mash, Broccoli and Shredded Chicken Street Tacos quantity

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Active Prep34.615

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Recipe Serving Size8

Cooking Instructions

Instructions
Prepare the Chicken for both dishes:
Preheat the oven to 400°F (200°C). For the Garlic Chicken Thighs: In a small bowl, mix olive oil, 1/2 the garlic, rosemary, paprika, salt, and pepper. Rub the mixture over the chicken thighs and place them on a baking sheet lined with parchment paper. Bake for 15-18 minutes or until the internal temperature reaches 165°F (74°C).
For the Tacos: Place the chicken in a baking dish, season with chili powder, cumin, garlic powder, paprika, and pepper. Cover the dish with foil and bake for 15-18 minutes, or until the internal temperature reaches 165°F (74°C). Shred the chicken with two forks.
Make the Cauliflower Mash:
While the chicken is baking, steam the cauliflower florets for about 10 minutes until tender. Transfer to a food processor or blender, and add chicken broth or milk, butter, and a pinch of salt and pepper. Blend until smooth.
Cook the Broccoli:
In the last few minutes of cooking, drop the broccoli in salted boiling water until tender (about 3-4 minutes), more or less to customers preference. Shock in cold water if consuming later.
Assemble and Serve:
Divide the chicken thighs, cauliflower mash, and steamed broccoli evenly among four plates.
For the Shredded Chicken Street Tacos
Prepare Toppings: While the chicken is baking, warm the tortillas in the oven or a dry skillet. Prepare the toppings: shred cabbage, dice tomatoes, rinse black beans, and dice the avocado.
Assemble the Tacos: Divide the shredded chicken among the tortillas. Top each with cabbage, black beans, tomatoes (mixed with remaining garlic), and avocado. Squeeze lime juice over the tacos before serving.

Ingredients

Ingredients
For the Garlic Chicken:
1 pound boneless skinless chicken thigh
2 tablespoon extra virgin olive oil
6 clove garlic minced and divided in half
1 teaspoon dried rosemary
1/2 teaspoon paprika
1/2 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper more or less to taste
1 head cauliflower cut into florets
1/4 cup low-sodium chicken broth
1 tablespoon unsalted butter
2 cup broccoli florets
For the Tacos:
1 pound boneless skinless chicken thigh
2 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon freshly ground black pepper
8 piece small corn tortillas
1 cup green cabbage shredded
1 tomato seeded and diced
7 ounce canned black beans no salt added rinsed and drained
1 avocado diced
1 lime cut into wedges

Cooking Tools Required
Aluminum Foil, Baking Pan, Baking sheet, Cutting board, Measuring cups and spoons, Oven, parchment paper, Pot with lid, Sharp Knives, Steamer Basket, Top Stove

Reheating/Serving Instructions
Heat the chicken, cauliflower mash, and broccoli in the microwave on medium-high power or on the cooktop until heated through.

Nutrition
Calories: 338kcal | Carbohydrates: 26g | Protein: 28g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 398mg | Potassium: 908mg | Fiber: 8g | Sugar: 3g | Vitamin A: 666IU | Vitamin C: 65mg | Calcium: 86mg | Iron: 3mg | Phosphorus: 397mg

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Mediterranean Chicken Spinach Salad with Lemon-Herb Dressing and Tomato Basil Chicken with Garlic White Beans and Zucchini
$0.00 Cooking Fee
8 servings
Mediterranean Chicken Spinach Salad with Lemon-Herb Dressing and Tomato Basil Chicken with Garlic White Beans and Zucchini

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 8 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Mediterranean Diet Nut Free Refined Sugar Free Renal stage 1-3a Soy Free
With this package you get 2 dishes with 4 serving each. First a delicious salad that's high in fiber, rich in lean protein, and packed with Mediterranean flavors, and second a tasty baked chicken served with white beans and sauteed zucchini. Both of these dishes make for a perfect diabetes-friendly and heart-healthy meal options!
Calories: 395 kcal, Carbohydrates: 24g, Protein: 34g, Fat: 19g, Saturated Fat: 4g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 10g, Trans Fat: 0.01g, Cholesterol: 84mg, Sodium: 617mg, Potassium: 1260 mg, Fiber: 7g, Sugar: 5g, Vitamin A: 4458IU, Vitamin C: 23mg, Calcium: 171mg, Iron: 4mg, Phosphorus: 438mg
Calories: 368 kcal, Carbohydrates: 29gProtein: 35gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.01gCholesterol: 78mgSodium: 260mgPotassium: 1264mgFiber: 6gSugar: 4gVitamin A: 472IUVitamin C: 28mgCalcium: 166mgIron: 4mgPhosphorus: 426mg

Mediterranean Chicken Spinach Salad with Lemon-Herb Dressing and Tomato Basil Chicken with Garlic White Beans and Zucchini quantity

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Active Prep34.615

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the Chicken Spinach Salad:
Bake the Chicken: Preheat oven to 400°F (200°C). Rub the chicken with 1 tbsp olive oil, garlic powder, basil, salt, and pepper. Bake for 15-18 minutes or until fully cooked. Let cool, then shred the chicken.
Assemble the Salad: In a large bowl, combine arugula, chickpeas, cucumber, and sun-dried tomatoes.
Make the Dressing: In a small bowl, whisk together 1 tbsp olive oil, lemon juice, salt, and pepper.
Serve: Toss the salad with the dressing, then top with shredded chicken and feta cheese.
For the Tomato Basil Chicken:
Prepare the Chicken: Preheat oven to 400°F (200°C). Place chicken breasts in a baking dish. Drizzle with 1 tbsp olive oil and season with basil, oregano, salt, and pepper. Top with cherry tomatoes.
Prepare the White Beans: In a separate bowl, mix the white beans with 1 tbsp olive oil, garlic, balsamic vinegar, and a pinch of salt and pepper. Spread them around the chicken in the dish.
Bake: Place in the oven and bake for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Prepare the Zucchini: While the chicken is baking, lightly sauté the zucchini in a dry pan for 2-3 minutes until just tender.
Serve: Plate the chicken with the garlic white beans and sautéed zucchini. Sprinkle with Parmesan cheese before serving.

Ingredients

Ingredients
For the chicken spinach salad:
1 pound boneless skinless chicken breast
15 ounce canned chickpeas drained and rinsed
6 cup baby spinach
1 cucumber diced
1/3 cup sun-dried tomatoes chopped
1/3 cup feta cheese optional
3 tablespoon extra virgin olive oil
2 tablespoon lemon juice
1 teaspoon dried basil
1/2 teaspoon garlic powder
For the Tomato Basil Chicken:
1 pound boneless skinless chicken breast
15 ounce canned cannellini beans drained and rinsed
2 tablespoon extra virgin olive oil
1 teaspoon dried basil
1/2 teaspoon dried oregano
2 clove garlic minced
1 cup cherry tomato halved
1 medium zucchini sliced
1 tablespoon balsamic vinegar
1/4 cup grated Parmesan cheese

Cooking Tools Required
Baking sheet, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Non stick saute pan, Oven, Sharp Knives, Tongs, Top Stove, Whisk

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through or in a pan on the cooktop over medium heat.

Nutrition
Calories: 349kcal | Carbohydrates: 24g | Protein: 34g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 79mg | Sodium: 411mg | Potassium: 1075mg | Fiber: 6g | Sugar: 3g | Vitamin A: 1675IU | Vitamin C: 17mg | Calcium: 144mg | Iron: 4mg | Phosphorus: 403mg

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Turkey Chili and Free-Form Turkey Meatloaf with Roasted Veggies
$0.00 Cooking Fee
8 servings
Turkey Chili and Free-Form Turkey Meatloaf with Roasted Veggies

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Gluten Free Heart Healthy Nut Free Renal stage 1-3a Soy Free
This package offers two different dishes, both made with turkey. First you'll get a lighter, fiber-rich take on a classic American meatloaf with no need for a loaf pan! And second an a high-protein, fiber-packed, comforting chili that's full of bold flavors!

Turkey Chili and Free-Form Turkey Meatloaf with Roasted Veggies quantity

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Active Prep34.615

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the chili:
Sauté the Aromatics: Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking for 2 minutes.
Cook the Turkey: Add ground turkey, breaking it apart as it browns (about 5 minutes).
Add the Ingredients: Stir in diced tomatoes, tomato paste, black beans, kidney beans, corn, and spices. Simmer for 10 minutes.
For the meatloaf:
Preheat the Oven: Set oven to 400°F.
Make the Meatloaf Mixture: In a bowl, mix ground turkey, breadcrumbs, egg, onion, garlic, ketchup, Worcestershire sauce, Italian seasoning, and black pepper. Form into 4 mini meatloaf patties and place on a baking sheet.
Prepare the potatoes: Toss the sweet potatoes with olive oil and a pinch of black pepper. Spread them on a section of the baking sheet.
Bake: Place in the oven and bake for 15 minutes.
Add Remaining Veggies: Toss the zucchini and bell pepper with olive oil and a pinch of black pepper. Add them to the baking sheet with the sweet potatoes.
Continue Baking: Bake for another 15 minutes, flipping the veggies halfway through.
Serve & Enjoy: Plate each mini meatloaf with a side of roasted veggies and sweet potatoes.

Ingredients

Ingredients
For the chili:
1 pound 93% lean ground turkey
1 tablespoon extra virgin olive oil
1 whole small onion diced
2 clove garlic minced
15 ounce canned diced tomatoes-low sodium
15 ounce canned black beans-low sodium drained and rinsed
15 ounce canned kidney beans-low sodium drained and rinsed
1 cup frozen corn
1 tablespoon tomato paste
1 teaspoon chili powder
1 teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon freshly ground black pepper
For the meatloaf:
1 pound 93% lean ground turkey
½ cup whole wheat breadcrumbs
1 egg
1 small onion finely diced
2 clove garlic minced
2 tablespoon ketchup
1 tablespoon Worcestershire sauce
1 teaspoon Italian seasoning
½ teaspoon freshly ground black pepper
2 medium sweet potatoes diced
1 zucchini sliced
1 bell pepper sliced
1 tablespoon extra virgin olive oil

Cooking Tools Required
5-quart saucepot, Baking Pan, Baking sheet, Cutting board, Ladle, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium high heat until heated through.

Nutrition
Calories: 425kcal | Carbohydrates: 46g | Protein: 32g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 104mg | Sodium: 656mg | Potassium: 1091mg | Fiber: 11g | Sugar: 8g | Vitamin A: 8964IU | Vitamin C: 37mg | Calcium: 117mg | Iron: 5mg | Phosphorus: 424mg

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Baked Tilapia with Roasted Veggies and Tilapia Stir-fry
$0.00 Cooking Fee
8 servings
Baked Tilapia with Roasted Veggies and Tilapia Stir-fry

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Brain Food Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Keto Lower Carb Nut Free Paleo Postpartum Pregnancy Reduced Fat Refined Sugar Free Soy Free
With this selection you'll get two different fish dishes with 4 servings each. First, enjoy a delicious baked tilapia infused with Mediterranean flavors served with roasted zucchini, onions, and peppers. And second, enjoy an Asian inspired fish stir-fry, with tender crisp broccoli, bell peppers, and snap peas.

Baked Tilapia with Roasted Veggies and Tilapia Stir-fry quantity

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Active Prep34.615

Hands-On Cook0

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
Baked Tilapia
Preheat oven to 400°F. Toss zucchini, bell pepper, and onion with 1 tablespoon of the olive oil, salt, and pepper. Spread evenly on a baking sheet.
Place tilapia fillets on the same sheet. Drizzle with remaining olive oil, lemon juice, garlic, oregano, salt, and pepper.
Bake for 15-18 minutes, until the tilapia is flaky and veggies are tender.
Serve immediately or freeze portions for later use.
Tilapia Stir-fry
Heat 1 tablespoon avocado oil in a skillet over medium heat. Cook tilapia for 3-4 minutes per side until golden. Remove and set aside.
In the same skillet, add remaining oil, garlic, and ginger. Sauté for 1-2 minutes.
Add broccoli, bell pepper, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender.
Stir in soy sauce and rice vinegar. Add tilapia back in, breaking into bite-sized pieces, and cook for another 2 minutes. Garnish with cilantro if desired.

Ingredients

Ingredients
For the Baked Tilapia with Roasted Veggies:
1 pound tilapia fillet
2 tablespoon extra virgin olive oil
5 ounce zucchini sliced
8 ounce red bell pepper sliced
6 ounce red onion chopped
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
2 clove garlic minced
1/2 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper
For the Tilapia Stir-fry:
1 pound tilapia fillet
2 tablespoon avocado oil
9 ounce broccoli florets chopped
8 ounce red bell pepper sliced
4 ounce snap peas
2 tablespoon low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon fresh ginger minced
2 clove garlic minced
Optional:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, Sharp Knives, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on medium power or in a sauté pan over medium heat until heated through.

Nutrition
Calories: 220kcal | Carbohydrates: 10g | Protein: 26g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 57mg | Sodium: 365mg | Potassium: 699mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2203IU | Vitamin C: 116mg | Calcium: 53mg | Iron: 2mg

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Mexican-Style Pork Tenderloin Salad and Roasted Pork Tenderloin with Garlic and Spinach Lentils
$0.00 Cooking Fee
8 servings
Mexican-Style Pork Tenderloin Salad and Roasted Pork Tenderloin with Garlic and Spinach Lentils

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Refined Sugar Free Renal stage 1-3a Soy Free
With this selection you'll get two different pork dishes with 4 servings each. First, enjoy pork tenderloin sliced and place on top of a bed of mixed greens, with black beans, cherry tomatoes, and sliced avocado. Topped with a lime vinaigrette. And second, enjoy herb roasted pork served with a garlic lentil and spinach mix.

Mexican-Style Pork Tenderloin Salad and Roasted Pork Tenderloin with Garlic and Spinach Lentils quantity

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Active Prep34.615

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the Mexican Pork Salad:
Preheat the Oven: Preheat your oven to 400°F (200°C).
Marinate the Pork (for the salad): In a small bowl, mix the cumin, chili powder, salt, and pepper. Rub the spice mix over the pork tenderloin and let it marinate for 10-15 minutes.
Prepare the Pork (for the Roast Pork): Pat the pork tenderloin dry with a paper towel. Rub 1 tbsp of olive oil over the tenderloin, then season with salt, pepper, and thyme or rosemary if desired.
Place both tenderloins on a baking sheet or roasting pan. Roast for 20-25 minutes, or until the internal temperature reaches 145°F (63°C). Remove and let it rest for 5-10 minutes before slicing.
Prepare the Salad: While the pork is cooking, in a large bowl, combine the mixed greens, cherry tomatoes, red onion, black beans, and avocado.
Make the Dressing: In a small bowl, whisk together the remaining 2 tbsp olive oil, lime juice, salt, and pepper.
Assemble the Salad: Add the sliced pork on top of the salad. Drizzle with the lime dressing and toss gently to combine.
Serve: Garnish with fresh cilantro if desired, and serve immediately. If saving for later use, separate out ingredients to assemble when ready to eat. Refrain from slicing avocado until ready to eat.
For the herb roasted pork with garlic lentils and spinach mix.
Cook the Lentils: While the pork is roasting, rinse the lentils under cold water. Add them to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes, or until tender. Drain any excess water.
Sauté Spinach and Garlic: In a large skillet, heat 1 tbsp of olive oil over medium heat. Add minced garlic and cook for 1 minute until fragrant. Add the spinach, stirring until wilted (about 2-3 minutes). Combine the spinach with the cooked lentils and season with salt and pepper.
Serve: Slice the pork tenderloin into medallions and serve with the garlic lentil and spinach mixture.

Ingredients

Ingredients
For the Mexican Pork Salad:
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/3 teaspoon Kosher salt
1 tablespoon extra virgin olive oil
1 pound pork tenderloin
15 ounce canned black beans, no salt added drained and rinsed
1 piece avocado diced
1 cup cherry tomatoes halved
1/2 piece red onion thinly sliced
4 cup mixed greens
For the dressing:
1 piece lime juiced
2 tablespoon extra virgin olive oil
1/4 teaspoon freshly ground black pepper
Optional:
2 tablespoon fresh cilantro chopped
For the Roast Pork with Garlic and Spinach Lentils:
1 pound pork tenderloin
1 cup lentils
4 cup fresh spinach
2 tablespoon extra virgin olive oil
4 clove garlic minced
1/2 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon dried thyme or rosemary

Cooking Tools Required
12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Oven, Pot with lid, Saute pan, Sharp Knives, Tongs, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 405kcal | Carbohydrates: 29g | Protein: 34g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Trans Fat: 0.04g | Cholesterol: 74mg | Sodium: 531mg | Potassium: 1150mg | Fiber: 13g | Sugar: 2g | Vitamin A: 1830IU | Vitamin C: 20mg | Calcium: 72mg | Iron: 5mg

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Italian Chopped Chicken Salad with White Beans & Balsamic Dressing and Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach
$0.00 Cooking Fee
8 servings
Italian Chopped Chicken Salad with White Beans & Balsamic Dressing and Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 8 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Mediterranean Diet Nut Free Refined Sugar Free Renal stage 1-3a Soy Free
In this package you'll get 2 dishes with 4 servings each. First you'll get a delicious salad that's high in fiber, rich in lean protein, and packed with Mediterranean flavors, making it a perfect diabetes-friendly and heart-healthy meal option. Second enjoy and !Italian-inspired herb baked chicken with beans and sauteed spinach.

Italian Chopped Chicken Salad with White Beans & Balsamic Dressing and Italian Herb Baked Chicken with Roasted Chickpeas and Sauteed Spinach quantity

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Active Prep34.615

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Recipe Serving Size8

Cooking Instructions

Instructions
For the Italian chopped chicken salad
Bake the Chicken: Preheat oven to 400°F (200°C). Rub the chicken breasts with 1 tbsp olive oil, oregano, garlic powder, salt, and pepper. Bake for 15-18 minutes or until the internal temperature reaches 165°F (74°C). Let rest for a few minutes, then chop into bite-sized pieces.
Assemble the Salad: In a large bowl, combine chopped romaine, cherry tomatoes, white beans, and red onion.
Make the Dressing: In a small bowl, whisk together 1 tbsp olive oil, balsamic vinegar, salt, and pepper.
Serve: Toss the salad with the dressing, then top with chopped chicken and Parmesan cheese.
For the herb baked chicken:
Prepare the Chicken: Preheat oven to 400°F (200°C). Place chicken breasts on a baking sheet lined with parchment paper. Drizzle with 1 tbsp olive oil, and season with oregano, basil, garlic powder, salt, and pepper.
Roast the Chickpeas: On the same baking sheet (or a separate one), spread the chickpeas in a single layer. Drizzle with 1 tbsp olive oil and sprinkle with salt, pepper, and red pepper flakes if using.
Bake: Roast the chicken and chickpeas for 15-18 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and chickpeas are slightly crispy.
Prepare the Spinach: While the chicken and chickpeas are baking, lightly sauté the spinach in a dry pan for 1-2 minutes until just wilted. Drizzle with balsamic vinegar and a pinch of salt.
Serve: Slice the chicken and serve with roasted chickpeas and sautéed spinach. Sprinkle with Parmesan cheese before serving.

Ingredients

Ingredients
For the Italian Chopped Chicken Salad:
1 pound boneless skinless chicken breast
15 ounce canned cannellini white beans drained and rinsed
4 cup mixed greens
1 cup cherry tomato halved
1/4 cup red onion thinly sliced
1/4 cup shredded Parmesan cheese
2 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon dried oregano
1/2 teaspoon garlic powder
For the Herb Baked Chicken:
1 pound boneless skinless chicken breast
15 ounce canned chickpeas drained and rinsed
2 tablespoon extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper
4 cup fresh spinach
1/4 cup grated parmesan cheese
1 tablespoon balsamic vinegar

Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, parchment paper, Sharp Knives, Spatula, Tongs, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 343kcal | Carbohydrates: 23g | Protein: 33g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 414mg | Potassium: 933mg | Fiber: 6g | Sugar: 2g | Vitamin A: 1867IU | Vitamin C: 15mg | Calcium: 149mg | Iron: 4mg | Phosphorus: 394mg

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Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans
$0.00 Cooking Fee
8 servings
Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Lower Carb Refined Sugar Free Vegan Vegetarian
With this selection you'll get two great Tofu dishes with 4 servings each. First, enjoy delicious tacos made with traditional Mexican spices and crumbled tofu, and second you'll get a flavorful stir fry that's full of protein and fiber, fresh peppers, corn, and black beans.

Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans quantity

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Active Prep34.615

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Recipe Serving Size8

Cooking Instructions

Instructions
Tofu Tacos
Heat 1 tablespoon of avocado oil in a skillet over medium heat. Add crumbled tofu, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 8-10 minutes until tofu is golden and slightly crispy.
In a mixing bowl, combine shredded cabbage, lime juice, 1 tablespoon avocado oil, salt, and pepper to create a slaw.
Warm the corn tortillas and fill them with the cooked tofu mixture. Top with cabbage slaw and fresh cilantro. Serve immediately.
Tofu Stir-Fry with Black Beans
Heat avocado oil in a skillet over medium heat. Add crumbled tofu and cook until golden, about 5-7 minutes.
Add bell pepper and onion to the skillet and cook for 3-5 minutes until softened. Stir in cumin, chili powder, and salt.
Add black beans and corn (if using). Cook for another 3-4 minutes, stirring occasionally, until heated through. Top with fresh cilantro.
Serve immediately or freeze portions for later.

Ingredients

Ingredients
For the Tofu Tacos:
14 ounce extra firm tofu drained and crumbled
2 tablespoon avocado oil
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
8 each small corn tortillas
1/4 cup cilantro chopped
2 cup green cabbage shredded
1 each lime juiced
3/4 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper
For the MexTofu Stir-Fry with Black Beans:
14 ounce firm tofu drained and crumbled
1 tablespoon avocado oil
1 red bell pepper sliced
1 small onion chopped
15 ounce canned black beans no salt added drained and rinsed
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup frozen corn
1/4 cup fresh cilantro chopped
1/2 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper

Cooking Tools Required
12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat the crumbled tofu in a sauté pan over medium heat until heated through.

Nutrition
Calories: 206kcal | Carbohydrates: 21g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 616mg | Potassium: 419mg | Fiber: 6g | Sugar: 3g | Vitamin A: 773IU | Vitamin C: 32mg | Calcium: 119mg | Iron: 3mg

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Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms
$0.00 Cooking Fee
8 servings
Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Mediterranean Diet Nut Free Refined Sugar Free Renal stage 1-3a Soy Free Vegan Vegetarian Whole 30
With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a roasted veggie quinoa bowl packed with nutrient-dense vegetables, heart-healthy fats, and protein-rich quinoa. Your second dish is quinoa stuffed mushrooms that is not only delicious, but packed with fiber!

Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms quantity

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Active Prep34.615

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Recipe Serving Size8

Cooking Instructions

Instructions
For the Quinoa Bowl: Cook the quinoa
Rinse 1 cup of quinoa under cold water. Note: You can cook the quinoa for the stuffed mushroom recipe at the same time-see below.
In a medium pot, combine the quinoa and water, according to package directions. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside.
Roast the vegetables:
Preheat the oven to 400°F (200°C).
On a baking sheet, spread out the chopped zucchini, bell pepper, and sliced carrot. Drizzle with 1 tablespoon olive oil, then sprinkle with cumin, paprika, garlic powder, salt, and pepper. Toss the vegetables to coat evenly.
Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned, stirring halfway through for even roasting.
Assemble the bowl:
Divide the cooked quinoa into 4 bowls. Top with the roasted vegetables and drizzle with fresh lemon juice. Garnish with fresh cilantro, if desired.
For the Stuffed Mushrooms:
Rinse 2 cups of quinoa under cold water and add to a medium pot. Add water according to package directions. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork.
Prepare the Mushrooms:
Preheat your oven to 375°F (190°C). Remove the stems from the portobello mushrooms and gently scrape out the gills using a spoon to create space for the quinoa stuffing. Lightly brush the mushroom caps with olive oil and season with a pinch of salt and pepper. Place the mushrooms on a baking sheet, gill-side up.
Sauté the Vegetables:
Heat 1 tablespoon of olive oil in a pan over medium heat. Add the diced onion and garlic, sautéing for 2-3 minutes until softened and fragrant.
Mix Quinoa with Vegetables:
Add the cooked quinoa to the pan with the onions and garlic. Stir in the oregano, black pepper, and any additional salt to taste. Cook for another 2-3 minutes, allowing the flavors to combine. Optionally, squeeze in the lemon juice for added brightness.
Stuff the Mushrooms:
Spoon the quinoa mixture into each mushroom cap, pressing gently to pack the filling.
Bake:
Place the stuffed mushrooms in the preheated oven and bake for 20-25 minutes, or until the mushrooms are tender and the quinoa is slightly crispy on top.
Garnish with fresh parsley if desired, and serve the stuffed mushrooms hot.

Ingredients

Ingredients
For the quinoa bowl:
1 cup quinoa
2 cup water
1 medium zucchini chopped
1 medium bell pepper chopped
1 medium carrot sliced
1 tablespoon extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon garlic powder
1 tablespoon fresh lemon juice
1/2 teaspoon Kosher salt
Optional:
2 tablespoon fresh cilantro chopped for garnish
For the stuffed mushrooms:
2 cup quinoa
8 portobello mushroom
2 tablespoon extra virgin olive oil
1 large onion diced
2 clove garlic minced
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/2 teaspoon Kosher salt
2 tablespoon fresh lemon juice
For garnish:
2 tablespoon Italian parsley

Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, Pot with lid, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 321kcal | Carbohydrates: 49g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.004g | Sodium: 314mg | Potassium: 831mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1610IU | Vitamin C: 22mg | Calcium: 56mg | Iron: 4mg | Phosphorus: 407mg

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Quinoa Greek Salad and Quinoa Stuffed Bell Peppers
$0.00 Cooking Fee
8 servings
Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces per dish

Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Renal stage 1-3a Soy Free Vegetarian
With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a heart-healthy salad that uses quinoa as a base, with cucumbers, tomatoes, and olives, and second, quinoa stuffed peppers with beans and vegetables that offers a significant fiber boost, helping with blood sugar management.

Quinoa Greek Salad and Quinoa Stuffed Bell Peppers quantity

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Cook Times

Active Prep34.615

Hands-On Cook0

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the salad:
Cook the quinoa:
Rinse 1 cup of quinoa under cold water.
In a medium pot, add the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes, or until the quinoa is cooked and water is absorbed.
Once cooked, fluff the quinoa with a fork and set aside to cool.
Prepare the vegetables:
While the quinoa cooks, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
Slice the olives and crumble the feta cheese (if using).
Make the dressing:
In a small bowl, combine the olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. Whisk together until well combined.
Assemble the salad:
In a large mixing bowl, add the cooked and cooled quinoa, cucumber, cherry tomatoes, red onion, olives, and feta cheese. Pour the dressing over the salad and toss gently to combine.
Serve:
Divide the salad into 4 servings and enjoy immediately, or chill in the fridge for 30 minutes for a refreshing cold salad.
For the bell peppers
Preheat the Oven: Preheat your oven to 375°F (190°C).
Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
Prepare the Bell Peppers: While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
Make the Filling: In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, red onion, cumin, chili powder, garlic powder, smoked paprika (if using), olive oil, salt, and pepper. Stir everything together until evenly mixed.
Stuff the Peppers: Spoon the quinoa mixture into each bell pepper, packing it tightly and mounding it on top.
Bake the Peppers: Cover the baking dish with foil and bake the stuffed peppers for 25–30 minutes, or until the peppers are tender. For a slightly crispier top, remove the foil for the last 5-10 minutes of baking.
Garnish and Serve: Remove the peppers from the oven and sprinkle with fresh cilantro. Serve with lime wedges on the side for an added burst of freshness.

Ingredients

Ingredients
For the Salad:
1 cup quinoa
2 cup water
1 each medium cucumber diced
1 cup cherry tomato halved
1/2 whole red onion thinly sliced
1/2 cup pitted Kalamata olives
1/4 cup feta cheese crumbled
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/3 teaspoon freshly ground black pepper
For the Bell Peppers:
4 piece large bell peppers any color
1 cup quinoa uncooked
2 cup water
15 ounce canned black beans no salt added rinsed and drained
1/2 cup frozen corn kernels
15 ounce canned diced tomatoes drained
1/4 cup red onion finely chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon smoked paprika
1 tablespoon extra virgin olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
Optional:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Pot with lid, Sharp Knives, Tongs, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 295kcal | Carbohydrates: 45g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 4mg | Sodium: 554mg | Potassium: 722mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2201IU | Vitamin C: 89mg | Calcium: 102mg | Iron: 4mg | Phosphorus: 306mg

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All-American Dysphagia-Friendly Meal Package
$0.00 Cooking Fee
8 servings
All-American Dysphagia-Friendly Meal Package

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee

Dairy Free Diabetes Friendly Gluten Free Heart Healthy Pureed Soy Free
This package includes two dysphagia-safe American classics: Chicken & Mashed Sweet Potato Purée and Homestyle Turkey & Vegetable Purée with Brown Rice.

All-American Dysphagia-Friendly Meal Package quantity

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Recipe Serving Size8

Cooking Instructions

Instructions
Chicken & Mashed Sweet Potato Purée with Spinach
Sauté chicken in olive oil with garlic, thyme, and pepper until fully cooked. Add ½ cup broth and simmer 1 minute. Purée chicken with broth until smooth.
Purée steamed spinach separately with a splash of broth until smooth.
Purée steamed sweet potato separately with broth until a soft, spreadable texture is reached.
Plate purées side-by-side. Ensure all elements are smooth and pass IDDSI Level 4 tests.
Homestyle Turkey & Vegetable Purée with Brown Rice
Cook turkey in olive oil with garlic powder and sage until done. Add ½ cup broth and blend until smooth.
Purée steamed carrots and green beans together with a bit of broth until lump-free.
Purée cooked brown rice with broth until velvety smooth. Strain if needed.
Serve each component separately or layered. All textures must be smooth and spoonable.

Notes
Chicken & Sweet Potato Purée

Ounces per serving: ~11 ounce

Calories: 360 kcal

Carbohydrates: 29 g

Protein: 27 g

Fat: 14 g

Saturated Fat: 2 g

Polyunsaturated Fat: 4 g

Monounsaturated Fat: 6 g

Trans Fat: 0 g

Cholesterol: 66 mg

Sodium: 430 mg

Potassium: 640 mg

Fiber: 5 g

Sugar: 5 g

Vitamin A: 9800 IU

Vitamin C: 24 mg

Calcium: 80 mg

Iron: 2.6 mg

Phosphorus: 255 mg

Turkey & Vegetable Purée

Ounces per serving: ~10.8 ounce

Calories: 375 kcal

Carbohydrates: 30 g

Protein: 26 g

Fat: 15 g

Saturated Fat: 2.5 g

Polyunsaturated Fat: 3.5 g

Monounsaturated Fat: 6 g

Trans Fat: 0 g

Cholesterol: 72 mg

Sodium: 440 mg

Potassium: 620 mg

Fiber: 4.5 g

Sugar: 4 g

Vitamin A: 7600 IU

Vitamin C: 22 mg

Calcium: 70 mg

Iron: 2.8 mg

Phosphorus: 270 mg

Ingredients

Ingredients
Chicken & Mashed Sweet Potato Purée with Spinach
16 ounce chicken breast chopped
1 tablespoon olive oil
2 clove garlic minced
1 cup chicken broth low sodium
16 ounce sweet potato peeled, cubed, and steamed
8 ounce spinach steamed and drained
0.5 teaspoon thyme
0.25 teaspoon black pepper ground
Homestyle Turkey & Vegetable Purée with Brown Rice
16 ounce ground turkey lean
1 tablespoon olive oil
1 teaspoon sage
0.5 teaspoon garlic powder
1 cup chicken broth low sodium
8 ounce carrot chopped and steamed
8 ounce green bean chopped and steamed
2 cup brown rice cooked

Cooking Tools Required
Blender, Cutting board, Measuring cups and spoons, Pot with lid, Saute pan, Sharp Knives, steamer, Top Stove

Nutrition
Chicken & Sweet Potato Purée

Ounces per serving: ~11 ounce

Calories: 360 kcal

Carbohydrates: 29 g

Protein: 27 g

Fat: 14 g

Saturated Fat: 2 g

Polyunsaturated Fat: 4 g

Monounsaturated Fat: 6 g

Trans Fat: 0 g

Cholesterol: 66 mg

Sodium: 430 mg

Potassium: 640 mg

Fiber: 5 g

Sugar: 5 g

Vitamin A: 9800 IU

Vitamin C: 24 mg

Calcium: 80 mg

Iron: 2.6 mg

Phosphorus: 255 mg

Turkey & Vegetable Purée

Ounces per serving: ~10.8 ounce

Calories: 375 kcal

Carbohydrates: 30 g

Protein: 26 g

Fat: 15 g

Saturated Fat: 2.5 g

Polyunsaturated Fat: 3.5 g

Monounsaturated Fat: 6 g

Trans Fat: 0 g

Cholesterol: 72 mg

Sodium: 440 mg

Potassium: 620 mg

Fiber: 4.5 g

Sugar: 4 g

Vitamin A: 7600 IU

Vitamin C: 22 mg

Calcium: 70 mg

Iron: 2.8 mg

Phosphorus: 270 mg

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Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice
$0.00 Cooking Fee
FSA/HSA eligible when qualified
8 servings
Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Renal 3b-5 not on dialysis Renal stage 1-3a Soy Free Vegan Vegetarian
With this selection you will get 2 different Indian inspired dishes, each with 4 servings. Both meals are rich in fiber, plant-based protein, and heart-healthy fats, making them excellent choices for diabetes-friendly and heart-healthy eating.

Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice quantity

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Active Prep34.615

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Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the Masoor Dal with Whole Wheat Roti:
Cook Lentils: In a pot, bring red lentils and water to a boil. Reduce heat and simmer for 10 minutes until soft.
Prepare the Tempering: In a separate pan, heat olive oil, then add cumin seeds, letting them sizzle for a few seconds. Add onion, garlic, and ginger, sautéing for 2-3 minutes.
Add Spices & Tomatoes: Stir in turmeric, garam masala, and tomatoes. Cook for 2-3 minutes.
Combine: Pour the cooked lentils into the pan with the spices and mix well. Add kale or spinach and cook for another 2 minutes. Season with salt and pepper.
Serve: Pair the dal with warm whole wheat roti and a squeeze of fresh lemon.
For the Spiced Chickpea & Spinach Curry with Brown Rice:
Cook the brown rice according to package directions.
Cook the Aromatics: In a pan over medium heat, heat olive oil and sauté onion for 2 minutes. Add garlic and ginger, cooking until fragrant (about 1 minute).
Add Spices: Stir in cumin, coriander, turmeric, and chili powder. Cook for 30 seconds.
Simmer the Curry: Add chickpeas, diced tomatoes, and coconut milk. Simmer for 5 minutes.
Add Spinach: Stir in spinach and cook for another 2-3 minutes until wilted. Season with salt and pepper.
Serve: Divide the curry over cooked brown rice and garnish with fresh cilantro.

Ingredients

Ingredients
For the Masoor Dal with Whole Wheat Roti:
1 cup red lentils masoor dal, rinsed
3 cups water
1 tablespoon extra virgin olive oil
1 small onion chopped
2 clove garlic minced
1 teaspoon fresh ginger grated
1 teaspoon cumin seeds
1/2 teaspoon ground turmeric
1/2 teaspoon garam masala
1/2 cup canned diced tomatoes
4 small whole wheat rotis
1/2 teaspoon Kosher salt
1 lemon cut into wedges for serving
For the Spiced Chickpea & Spinach Curry with Brown Rice:
1/2 cup brown rice
15 ounce canned chickpeas drained and rinsed
1 tablespoon extra virgin olive oil
1 small onion finely chopped
2 clove garlic minced
1 teaspoon fresh ginger grated
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 cup canned diced tomatoes
4 cup fresh spinach
1/2 cup canned lite coconut milk
Optional:
1/2 teaspoon chili powder
Optional for garnish:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Cutting board, Measuring cups and spoons, Sharp Knives

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 428kcal | Carbohydrates: 66g | Protein: 16g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 5mg | Sodium: 750mg | Potassium: 567mg | Fiber: 12g | Sugar: 5g | Vitamin A: 1554IU | Vitamin C: 14mg | Calcium: 123mg | Iron: 4mg | Phosphorus: 207mg

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