Recipes and tips
Delicious and Diabetes-Friendly Recipes
Text Size:

Art Smith’s Favorite Healthy Recipes & Tips

I know that managing the way you eat can be challenging, but I want to show people that having type 2 diabetes doesn’t mean you have to make separate meals or feel alone at meal time. As a chef, I know it is possible to make some of your favorite recipes in a healthier way.

See for yourself! Check out some of my favorite diabetes-friendly and delicious recipes and personal tips. Watch out for updates on how restaurants and food trucks in your city may be serving up some diabetes-friendly dishes as part of Taking Diabetes to Heart.

Art’s Favorite Delicious and Diabetes-Friendly Recipes

Art’s Personal Tips for Healthy Eating

  • Control your portions. Fill your plate with nonstarchy vegetables and have smaller portions of starchy foods and meats. Half of your plate should be filled with vegetables, such as broccoli, cabbage, and cauliflower. Split the rest of your plate between healthy carbohydrates—such as sweet potato, whole-wheat pasta, whole grains, or brown rice—and proteins, such as meat, chicken, or fish.
  • Don’t skip meals. Stick to a consistent eating schedule to help avoid low blood sugar and stock up on healthy snacks you can eat throughout the day. Let your doctor know if you often experience low blood sugar levels.
  • Eat more salads. Add seasonal vegetables for variety and use a light dressing instead of those that are higher in fat.
  • Plan meals for the entire family. You don’t have to eat alone just because you have type 2 diabetes. Look for recipes that the entire family can enjoy and find ways to remake your favorite foods. I’ve found ways to make healthier versions of my favorite foods such as burgers, fried chicken, and burritos.
  • Check out these great resources on planning meals, shopping smart, and transforming your kitchen!

Apples with Walnuts, Cinnamon, Honey, and Yogurt (Serves 4)

This is very similar to a chopped fruit and nut spread eaten by my Jewish friends at Passover. I like learning cultural food influences from the ones I love and adapting it into my own healthy eating regimen. The nuts add protein and the apples a good dose of fiber while the yogurt satisfies the low-fat dairy serving and additional protein at breakfast or even as a great snack.

INGREDIENTS

Topping:

4 apples, cut into 1/4-inch dice

1/4 cup walnuts, chopped

1/2 teaspoon cinnamon

2 teaspoons honey

24 ounces fat-free plain Greek style yogurt

PREPARATION

  1. In a medium mixing bowl, combine the walnuts, apples, cinnamon and honey. Refrigerate until ready to use.
  2. Spoon the apple mixture over the fat-free yogurt

NUTRITION INFORMATION (1 serving)

Calories237

Fat4 g

Saturated fat0 g

Cholesterol0 mg

Sodium66 mg

Carbohydrates36 g

Fiber5 g

Protein16 g

Huevos Rancheros (Serves 6)

I have spent a lot of time cooking breakfasts and brunches over the years and this is by far the most popular breakfast food. While it is best to use fresh tomatoes, it can be hard to find the really juicy flavorful ones needed for this recipe so here I use canned plum tomatoes which are picked at the height of the season at their peak of ripeness. This dish also makes a wonderful weekend lunch.

INGREDIENTS

For the Ranchero Sauce:

2 tablespoons olive oil

1 cup onion, chopped

1 clove garlic, minced

1/2 cup mild chili pepper (Anaheim, Banana pepper, Poblano), seeded, and coarsely chopped

1 jalapeno, seeded and coarsely chopped

2 16-ounce cans whole plum tomatoes in their juice

1 tablespoon mild chili powder

1/2 teaspoon ground cumin

1/2 teaspoon salt

For the scrambled egg whites and tortillas:

6 egg whites, beaten lightly with a fork

Nonstick cooking spray

12 6-inch Corn tortillas

For the Garnish:

2 sliced green onions

1/4 cup cilantro leaves, chopped

1 avocado, sliced

PREPARATION

To prepare the Ranchero Sauce:

  1. Heat a heavy-bottomed saucepan on medium heat.
  2. Add the olive oil and wait until it gets hot.
  3. Add the onion and stir, cooking approximately 5 minutes until soft.
  4. Add the garlic, mild chili pepper and jalapeno and cook, stirring frequently, until soft and cooked through.
  5. Add the Canned tomatoes and with the back of a spoon, crush them against the sides of the pan to break them up and release their juice. Of course you can always do what I do and crush them with my hands before adding them to the pot.
  6. Add the chili powder, cumin and salt and stir to combine.
  7. Reduce the heat to low and simmer the sauce for 20 minutes, stirring occasionally until thickened.
  8. This sauce can be made 2-3 days in advance and stored in the refrigerator. Re-heat before serving.

To prepare the egg whites:

  1. Heat a non-stick skillet on medium heat until hot.
  2. Spray the pan with cooking spray and add the egg whites.
  3. Use a heat-resistant rubber spatula to move the white around the pan, being sure to work quickly and scraping the bottom of the pan.
  4. When the egg white is 3/4 of the way done turn off the heat and continue to cook until the egg is done to your liking.

To prepare the tortillas:

  1. To re-heat the corn tortillas I like to cook the tortillas right over the flame of my gas range.
  2. Wet your hands and very lightly moisten the tortilla with your damp hands.
  3. Place the tortilla directly onto the flame, flipping every few seconds to prevent burning.
  4. If you don’t have a gas range, simply reheat them in a skillet on the stove top flipping every few seconds until they are nice and toasted.
  5. Divide the warm corn tortillas onto 6 plates.
  6. Top with Ranchero sauce and then top with the scrambled egg white.
  7. Garnish with a sprinkle of green onions, avocado and cilantro on top.

NUTRITION INFORMATION (1 serving)

Calories261

Fat10 g

Saturated fat1 g

Cholesterol0 mg

Sodium478 mg

Carbohydrates36 g

Fiber6 g

Protein8 g

Farmer’s Cheese Pancakes with Jam (Serves 4)

Farmer’s cheese is a cross between ricotta and cottage cheese but with all the liquid pressed out of it. It has a mild taste and moist texture and is usually found next to the cream cheese area of the supermarket. Low in fat, lactose and carbohydrates it makes a wonderful addition to your breakfast regimen but watch the sodium! These little pancakes are Russian in origin and are dressed up with any kind of sugar free jams and fruit spreads or even apple slices and strawberries.

INGREDIENTS

For the pancakes:

16 ounces farmer’s cheese

2 large eggs

1/3 cup whole wheat pastry flour

Cooking Spray

Garnish:

4 tablespoons sugar-free fruit spread or jam.

8 strawberries, quartered

PREPARATION

  1. Put the farmer’s cheese into a large mixing bowl.
  2. Add the eggs and stir with a wooden spoon until thoroughly combined.
  3. Add the flour and mix gently to combine.
  4. Heat a non-stick skillet or cast iron skillet on medium high until hot.
  5. Spray the pan with cooking spray and drop heaping tablespoons of batter into the pan to form a little pancake.
  6. Reduce the heat to medium so they don’t burn and cook approximately two minutes.
  7. Flip the pancake over and cook for two minutes more until both sides are golden brown.
  8. Divide the pancakes between 4 plates and top with sugar-free fruit spread and strawberries

NUTRITION INFORMATION (1 serving)

Calories285

Fat12 g

Saturated fat7 g

Cholesterol130 mg

Sodium185 mg

Carbohydrates26 g

Fiber2 g

Protein18 g

Chopped Asian Vegetable Salad with Sesame Dressing (Serves 6)

I have always loved chopped salads. This one is different in that it has a wonderful combination of cooked and raw vegetables. Chopped salads are so easy to eat and a welcome change from leafy green salads. It is packed with loads of vegetables and the edamame provides protein and texture. I know this seems like a lot of chopping but if you keep all of the ingredients prepped and separated in the refrigerator you can whip up this salad in a flash for lunch or dinner several nights during the week. Or use the prepped vegetables in another dish.

INGREDIENTS

For the dressing:

1/4 cup sesame oil

1/4 cup olive oil

2 teaspoons ginger, grated

1/4 cup rice wine vinegar

1 tablespoon low-sodium soy sauce

For the salad:

2 1/2 cups broccoli, cut into florets

2 tablespoons Canola oil

2 cups Shitake mushrooms, stems removed and sliced

1 6 ounce bag fresh Spinach

1 red bell pepper

1 cucumber

1 cup shelled Edamame

2 cups green cabbage, sliced very thin

3 large carrots, peeled and chopped into 1/4 inch dice

1/8 teaspoon salt

2 tablespoons fresh basil, torn in small pieces

PREPARATION

To prepare the dressing:

  1. Place the sesame oil, olive oil ginger, rice wine vinegar, and soy sauce in a glass jar with a tight fitting lid.
  2. Shake to incorporate the ingredients.

To prepare the salad:

  1. Bring a large pot of water to a rolling boil.
  2. Add the broccoli and stir.
  3. Bring the pot back to a boil and cook the broccoli for 3 minutes.
  4. Drain and immediately plunge the broccoli into a large bowl of ice water.
  5. Chill in the water until just cold and drain immediately.
  6. Heat a nonstick skillet on medium high with 2 tablespoons Canola oil.
  7. When the oil is hot add the sliced mushrooms and stir with a wooden spoon to coat.
  8. Cook for 5-6 minutes until the mushrooms are soft and lightly browned.
  9. Remove to a plate to cool.
  10. Cut the red pepper in half and remove the seeds.
  11. Cut out the white pithy party of the pepper and discard.
  12. Cut the pepper into strips and then gather them together and cut into small pieces.
  13. Peel the cucumber and cut in half lengthwise.
  14. Scoop the seeds out with a teaspoon and cut the cucumber into long strips.
  15. Gather the strips together and cut into small pieces.
  16. Heat a nonstick skillet on medium high heat until hot.
  17. Spray the skillet with cooking spray and immediately add the spinach.
  18. Toss the spinach with a pair of tongs until it is mostly wilted.
  19. Remove from the skillet immediately and spread out on a plate to cool.
  20. In a large bowl toss together the prepared broccoli, mushrooms, red pepper, cucumber, edamame, cabbage, carrot, salt and basil.
  21. Gently toss in the spinach and just enough of the dressing to gently coat the vegetables.
  22. Mound the chopped salad equally onto 6 plates. Garnish with sesame seeds if desired.

NUTRITION INFORMATION (1 serving)

Calories295

Fat25 g

Saturated fat3 g

Cholesterol0 mg

Sodium218 mg

Carbohydrates15 g

Fiber6 g

Protein6 g

Fire-Roasted Corn Salad with Grilled Chicken, Red Onion, Feta and Cumin (Serves 6)

INGREDIENTS

For the dressing:

1/4 cup lime juice

2 teaspoons ground cumin

1 teaspoon chili powder

1/4 cup olive oil

For the chicken:

2 pounds boneless skinless chicken breasts

2 tablespoons olive oil

1 teaspoon chopped oregano

1/8 teaspoon salt

6 ears of corn with husks

For the salad:

1/2 red onion, cut into very thin slices

2 cups cherry tomatoes, halved

1/2 cup cilantro

4 ounces feta cheese, cut into 1/2 inch cubes

PREPARATION

To prepare the dressing:

  1. In a small bowl place the lime juice, cumin and chili powder.
  2. Whisk to combine.
  3. Slowly drizzle in the olive oil while whisking constantly to combine thoroughly.
  4. Store in a glass jar.
  5. Store in the refrigerator for up to two weeks.

To prepare the dressing:

  1. Preheat the grill to medium heat.
  2. Lightly pound the chicken breasts between pieces of plastic wrap until they are an even thickness.
  3. Brush on the olive oil and chopped oregano and season with salt.
  4. Grill over medium heat until cooked through, turning only once to seal in the juices. Set aside on a plate to cool and then cut into thin slices.
  5. Husk and wash the ears of corn being careful to slough off any of the corn silk on the ear.
  6. Place on a preheated grill and char on each side for 5 minutes. Cool completely.
  7. In a large bowl hold the ear of corn end on end. With a sharp small knife cut off the kernels.

To prepare the salad:

  1. In a large bowl gently toss together the red onion, cherry tomato, cilantro, feta and corn with the dressing.
  2. Divide the salad between 6 plates and arrange the sliced chicken on top. Serve immediately. Feel free to add more salad greens such as a spicy arugula.

NUTRITION INFORMATION (1 serving)

Calories447

Fat23 g

Saturated fat6 g

Cholesterol100 mg

Sodium352 mg

Carbohydrates25 g

Fiber3 g

Protein37 g

Roasted Green Beans with Red Onions with Balsamic Vinegar and Pine Nuts (Serves 4)

I’m always looking for ways to cook vegetables in different ways. Especially when the top of the stove has been booked up with other dishes I’m making. The key here is a hot oven and good quality balsamic vinegar to add that tangy sweet and sour flavor I love. Leftovers are great in a chopped salad the next day.

INGREDIENTS

For the green beans:

1 pound fresh green beans, trimmed

1/2 cup red onion, sliced into 1/4 inch strips

1 teaspoon olive oil

1 tablespoon balsamic vinegar

1/8 teaspoon salt

Freshly ground black pepper

2 tablespoons nuts such as Pine nuts, slivered almonds, walnuts or hazelnuts

PREPARATION

  1. Preheat the oven to 450°F
  2. In a large bowl toss together the green beans, red onion, olive oil, balsamic vinegar, salt and fresh cracked pepper.
  3. Spread the mixture onto a large parchment paper-lined metal baking sheet or roasting pan.
  4. Put into the oven on the middle rack and roast for 10 minutes.
  5. Stir the beans well and sprinkle with the nuts.
  6. Put back into the oven for 5 minutes more.
  7. Allow to cool slightly before serving.

NUTRITION INFORMATION (1 serving)

Calories79

Fat4 g

Saturated fat0 g

Cholesterol0 mg

Sodium80 mg

Carbohydrates10 g

Fiber3 g

Protein3 g

Stewed White Beans and Greens with Tomato and Roasted Garlic (Serves 4)

When you cook beans from their dried state they make the most wonderful broth but the reality is that not everyone has 2-3 hours to make a pot of beans so we tend to leave them off our diets. This recipe shows you how to inject that wonderful flavorful broth back into canned beans without them turning to mush. Here we use white beans but feel free to use any bean of your liking. This is a great vegetarian side dish on its own but can be topped with thinly sliced grilled chicken, pork or lean steak for a heartier meal.

INGREDIENTS

For the roasted garlic:

2 heads garlic, roasted and removed from husk

2 tablespoon olive oil

For the stewed beans and greens:

2 tablespoons olive oil

1/2 cup onion, very small dice

1 rib celery, small dice

1 teaspoon thyme, chopped

1 teaspoon parsley, chopped

1/2 teaspoon dried chili flakes

1/2 teaspoon dried oregano

1/2 cup fresh tomato, chopped

1 tablespoon roasted garlic

2 15 ounce cans low-sodium chicken or vegetable broth

1/2 cup fresh basil, chopped

2 15 ounce cans of low-sodium white beans such as Cannellini, small white or Great Northern, rinsed well

6 ounces fresh hearty greens such as chard, kale or escarole, stems removed and washed

1/8 teaspoon salt

Freshly ground black pepper

For the garnish:

2 teaspoons parmesan cheese

PREPARATION

To prepare the roasted garlic:

  1. Preheat oven to 400 degrees F.
  2. Turn the whole bulb of garlic on its side and cut in half (it’s ok if some of the cloves don’t all stick together).
  3. Set the garlic heads cut side up on a sheet of aluminum foil.
  4. Drizzle the cut faces with olive oil and put back together.
  5. Wrap the heads in the foil and roast until tender, about 45-60 minutes.
  6. Let cool before squeezing the garlic out of the skin. Use the specified amount in the recipe as a starting point.
  7. If you love the flavor of garlic add more to your liking.
  8. The rest can be stored in an airtight container in the refrigerator for several days.

To prepare the beans:

  1. In a large heavy-bottomed pot, heat 2 tablespoons of olive oil on medium heat.
  2. Add the onion and cook, stirring until soft, about 5 minutes.
  3. Add the celery, thyme, parsley, chili flakes and oregano and cook for 2 minutes.
  4. Add the tomato and roasted garlic and stir until everything is well incorporated and the tomato starts to release its juice, about 3 minutes.
  5. Add the chicken broth, reduce the heat to simmer and cook gently for 15 minutes.
  6. This allows the broth to richen and the flavors to meld.
  7. Add the rinsed beans to the pan and bring back to a gentle simmer.
  8. Cook for 10 minutes more and add the washed greens.
  9. Bring the pot back to a simmer and cook for 5 minutes until the greens are tender.
  10. Season to taste with salt and pepper.
  11. Ladle the beans into soup bowls and garnish with a tiny bit of parmesan cheese if you wish.

NUTRITION INFORMATION (1 serving)

Calories288

Fat10 g

Saturated fat2 g

Cholesterol5 mg

Sodium362 mg

Carbohydrates35 g

Fiber10 g

Protein15 g

Quinoa Bean Cakes with Roasted Red Pepper Sauce (Serves 6)

I love the texture of quinoa, especially in these cakes which have a crunchy outside and soft interior. It is also a great source of iron and fiber.

INGREDIENTS

For the roasted pepper sauce:

1 tablespoon olive oil

1/2 cup onion, chopped

1 cup jarred roasted red pepper, chopped

1/2 cup low-sodium chicken broth

1/4 cup plain almond or cashew milk

1 tablespoon fresh basil leaves

For the quinoa cakes:

1 cup Quinoa, rinsed

3 eggs

1 tablespoon grated parmesan cheese

1 tablespoon parsley, chopped

1 tablespoon green onions, chopped fine

1 teaspoon hot pepper sauce

1/8 teaspoon salt

1 15 ounce can white beans, drained and rinsed and mashed lightly with a fork

1/4 cup whole grain bread crumbs

2 tablespoons olive oil

PREPARATION

To prepare the roasted pepper sauce:

  1. Heat the olive oil over medium heat in a heavy-bottomed sauce pot.
  2. Add the onion and cook for three minutes or until translucent.
  3. Add the roasted red pepper, chicken broth and almond milk.
  4. Simmer for 10 minutes and add the fresh basil.
  5. Cook for one minute and then transfer everything into a blender and blend on high until creamy. Keep warm.

To prepare the Quinoa Cakes:

  1. Rinse the Quinoa under cold running water.
  2. Place the quinoa in a medium saucepan and cover with 2 cups cold water.
  3. Bring to a boil and immediately reduce to a simmer.
  4. Cover with the lid slightly ajar and continue to cook over low heat for 15 to 20 minutes or until the quinoa is puffed and you see a little white ring release from around the quinoa.
  5. Remove from the heat and let cool to room temperature and set aside.
  6. In a large bowl place the eggs, parsley, green onions, salt and hot pepper sauce. Beat lightly with a fork.
  7. Add the lightly mashed beans, bread crumbs and quinoa.
  8. Stir to combine with a wooden spoon.
  9. The mixture will be a little sticky so I lightly dampen my hands when forming the cakes.
  10. Heat a non-stick skillet on medium heat with 2 tablespoons of olive oil.
  11. Fry the cakes, in batches, until crispy on the outside.
  12. Flip the cake and crisp the other side.
  13. Transfer to a plate in the oven and keep warm until the other cakes are finished.
  14. Place 1/4 cup of roasted pepper sauce on 6 plates.
  15. Top with two quinoa cakes and serve with cooked broccoli or green beans.

NUTRITION INFORMATION (1 serving)

Calories329

Fat12 g

Saturated fat2 g

Cholesterol94 mg

Sodium456 mg

Carbohydrates35 g

Fiber6 g

Protein13 g

Grilled White Fish with Oranges, Pea Pods and Slivered Almonds (Serves 4)

This is an extremely light fresh dish. I love the flavor of citrus combined with the nuttiness of almonds and then freshened up with the addition of pea pods. Especially in the winter when citrus is at its best. Don’t be afraid to substitute your favorite fresh or frozen vegetable if you can’t find pea pods.

INGREDIENTS

For the vegetable topping:

3 oranges, peel removed and cut into bite-size pieces

1/2 teaspoon fresh thyme, chopped

1 tablespoon shallot, chopped

1 tablespoon olive oil

1/2 cup sliced or slivered almonds

12 ounces fresh or frozen pea pods, lightly steamed and quickly chilled

Fresh cracked pepper

For the grilled fish:

24 ounces of any kind of firm white-fleshed fish fillet (such as Whitefish, Cod, Halibut or Striped Bass), cut into 4 pieces

1/8 teaspoon salt

1 tablespoon olive oil

PREPARATION

To prepared the vegetable topping:

  1. Place the orange pieces in a large bowl and add the fresh thyme, chopped shallot, olive oil, almonds and cooked pea pods.
  2. Season with fresh cracked pepper.

NUTRITION INFORMATION (1 serving)

Calories340

Fat14 g

Saturated fat2 g

Cholesterol65 mg

Sodium165 mg

Carbohydrates21 g

Fiber6 g

Protein32 g

Fish Stew with Roasted Garlic and Sweet Peas (Serves 6)

This one-pot meal is booming with the delicate but rich flavor of roasted garlic and seafood. And let’s face it, one-pot meals are great because there are less dishes to do! In this recipe I have added peas to make it heartier and more stew-like. Feel free to also throw in a little cooked barley if you had not eaten your whole grains for the day. You don’t have to buy premium seafood for this dish as the broth is flavorful enough on its own but if you love clams, mussels or crab feel free to add them to your liking.

INGREDIENTS

For the roasted garlic:

2 heads garlic, roasted and removed from husk

2 tablespoon olive oil

For the fish stew:

2 tablespoon olive oil

1 medium leek, washed well and cut into small dice

2 carrots, cut into small dice

1 rib of celery, cut into small dice

2 teaspoons fresh thyme, taken off the stem and chopped

2 bay leaves

1/4 cup white wine or vermouth

1 bottle clam juice

2 cups water

One 28 ounce can tomato puree (not tomato sauce)

1 1/2 pounds of firm fleshed fish such as tilapia, haddock, cod, striped bass, cut into 2 inch pieces

24 small raw shrimp, peeled

1 1/2 cups frozen peas, thawed

1 or more tablespoons roasted garlic

For the garnish:

2 teaspoon grated lemon zest

2 teaspoons chopped parsley

PREPARATION

To prepare the roasted garlic:

  1. Preheat oven to 400 degrees F.
  2. Turn the whole bulb of garlic on its side and cut in half (it’s ok if some of the cloves don’t all stick together).
  3. Set the garlic heads cut side up on a sheet of aluminum foil.
  4. Drizzle the cut faces with olive oil and put back together.
  5. Wrap the heads in the foil and roast until tender, about 45-60 minutes.
  6. Let cool before squeezing the garlic out of the skin. Use the specified amount in the recipe as a starting point.
  7. If you love the flavor of garlic add more to your liking.
  8. The rest can be stored in an airtight container in the refrigerator for several days.

To prepare the roasted garlic:

  1. In a large, wide pot heat the olive oil on medium heat.
  2. Add the leek and cook for 5 minutes until soft, stirring occasionally.
  3. Add the wine and cook until it has almost all evaporated.
  4. Add the clam juice, water and tomato puree and bring to a rolling simmer.
  5. Stir in one tablespoon of the roasted garlic.
  6. Lower the heat and gently simmer for 15-20 minutes until the flavors meld.
  7. Taste the broth and if you feel like putting in more of the roasted garlic, do so now.
  8. Stir in the peas and shrimp and cook for 1 minute.
  9. Place the fish pieces on top of the stew and cover with a lid.
  10. Cook for 5-7 minutes until all the seafood is cooked through.
  11. Gently ladle the stew into wide shallow bowls and garnish with grated lemon zest and chopped parsley.

NUTRITION INFORMATION (1 serving)

Calories283

Fat8 g

Saturated fat1 g

Cholesterol94 mg

Sodium413 mg

Carbohydrates23 g

Fiber5 g

Protein31 g

Turkey Meatballs with Smoked Turkey Broth, Chick Peas, Kale and Sweet Potatoes (Serves 6)

This brothy stew contains several Diabetes super foods like chick peas and sweet potatoes but the rich turkey broth gives it a homey feel akin to smoked pork without the fat. Then I throw in some of the things I am less likely to eat on their own like Kale and chick peas to add nutrients and fiber. Don’t want to go to the trouble of making meatballs? Just use Italian turkey sausage and feel free to use any other green vegetables in this flavorful dish like sugar snap peas or even frozen green beans.

INGREDIENTS

For the smoked turkey broth:

3 quarts water

1 pound smoked bone-in turkey parts such as necks, wings or drumsticks

For the meatballs:

2 pounds lean ground turkey

1 teaspoon salt-free spice blend (Cajun, Italian, garden vegetable all work great)

1/2 teaspoon salt

Freshly ground pepper

2 tablespoons olive oil

For the stew:

2 tablespoons olive oil

1 cup onion, chopped

2 cloves garlic, minced

1 tablespoon parsley, chopped

2 large sweet potatoes, cut into 1/2 inch dice

4 cups smoked turkey broth (or canned low-sodium chicken broth)

1 15 oz can chick peas, drained and rinsed

1 bunch kale, washed and stems removed. Chopped in large pieces

For the garnish:

Chopped fresh basil

PREPARATION

To prepare the smoked turkey broth:

  1. Place 3 quarts of cold water in a large pot.
  2. Add 1 pound of smoked turkey wings, necks or drumsticks.
  3. Gently simmer for 1 hour and skim as much fat as you can from the surface.
  4. Strain the broth and pick the meat off the bones and set aside.
  5. Discard the bones and skin.
  6. Set aside 4 cups of the broth you are going to need for the recipe and freeze the rest in quart Zip- Loc baggies for use in another recipe.

To prepare the meatballs:

  1. In a large bowl, place the ground turkey, spice blend, salt and pepper.
  2. With damp hands, form the meatballs into 1 1/2 inch rounds.
  3. Heat a non-stick skillet or Dutch Oven on medium heat.
  4. Put 2 tablespoons of olive oil into the pan and allow it to get hot.
  5. Add the meatballs and gently brown on all sides until they hold their shape.
  6. Remove the meatballs from the pan and put on to a plate to set aside.
  7. The meatballs should still be raw on the inside.

To prepare the stew:

  1. In a large heavy-bottomed pot, heat 2 tablespoons of olive oil on medium heat.
  2. Add the onion and cook, stirring until soft, about 5 minutes.
  3. Add the garlic and parsley and cook for 1 minute.
  4. Add the cubed sweet potatoes and stir until coated.
  5. Add 4 cups of the reserved smoked turkey broth and bring to a gentle simmer.
  6. Add the chick peas and meatballs and bring back to a gentle simmer.
  7. Cook for 10 minutes until the flavors start to meld together.
  8. Add the kale and cook 6-7 minutes more until it is soft and the sweet potatoes are tender.
  9. Spoon the stew into 6 deep serving bowls.
  10. Garnish with chopped basil or even more fresh vegetables.

NUTRITION INFORMATION (1 serving)

Calories384

Fat13 g

Saturated fat2 g

Cholesterol63 mg

Sodium570 mg

Carbohydrates25 g

Fiber5 g

Protein45 g

Jerk Chicken (Serves 6)

This rich and flavorful marinade is not only good on grilled or baked chicken but roast turkey and pork as well. Here we omit the brown sugar found in traditional Jerk Marinades and replace it with low-sugar maple syrup. The spiciness of this dish is entirely up to your liking. Use one or more hot peppers which are rich in Vitamin C to add a layer of flavor. Leftovers are great shredded and put over salads for lunch.

Note:

The Habanero Chile is one of the most intensely spicy species of Chile peppers. Typically yellow, orange or red when ripe, Habanero Chile peppers are rated 100,000-350,000 on the Scoville Scale of Chile pepper “hotness.” If this is too hot for your taste, substitute a jalapeno or even a half of a jalapeño with the seeds and white pith taken out for a much milder version of this marinade.

INGREDIENTS

For the marinade:

5 green onions, roughly chopped

3 cloves garlic

1 tablespoon fresh thyme leaves

2 tablespoons low-sugar maple syrup

1 tablespoon white distilled vinegar

1/4 cup fresh lime juice

1/4 cup fresh orange juice

2 tablespoons low-sodium soy sauce

1 tablespoon ginger, coarsely chopped

1/2 cup onion, coarsely chopped

2 teaspoons ground Allspice

1/2 teaspoon ground Cinnamon

3/4 teaspoon ground Nutmeg

1/2 teaspoon ground black pepper

1-3 fresh hot chili peppers such as Habanero or Jalapeño

For the chicken:

6 Bone-in skinless chicken legs and thighs attached OR 6 small bone-in skinless chicken breasts

Garnish:

3 green onions, sliced

PREPARATION

To prepare the marinade:

  1. Blend all marinade ingredients in a blender or food processor until smooth.
  2. Marinade can be stored in the refrigerator for two weeks.

To prepare the marinade:

  1. Preheat oven to 400°F.
  2. With the tip of a paring knife or fork pierce the chicken pieces all-over so that the marinade penetrates the meat.
  3. Place the chicken in a zip-loc bag and pour in enough of the marinade to coat all of the pieces.
  4. Place chicken in the refrigerator and marinate for at least two hours and up to over-night.
  5. Remove the chicken from the bag and place the pieces in a shallow baking pan with it’s the marinade and roast for 30-45 minutes or until cooked through.
  6. The thickest part of the thigh should register 165°F on an instant-read thermometer.
  7. Turn the oven to broil and crisp the meat for 3-5 minutes to give it a crust.
  8. Remove from the oven and let rest for 15 minutes before serving.
  9. Divide the chicken among 6 serving plates and garnish with sliced green onion.
  10. Serve alongside cabbage slaw in a light vinaigrette.

NUTRITION INFORMATION (1 serving)

Calories380

Fat16 g

Saturated fat4 g

Cholesterol255 mg

Sodium394 mg

Carbohydrates8 g

Fiber1 g

Protein49 g