Healthy 30-Minute Meals
Greek Feta Burgers
Forget the other half of the bun for these burgers! Topped with a fresh and simple Cucumber Sauce, tomato, and spinach, these one-of-a-kind burgers offer bold flavors, plus a healthy dose of protein, vitamin C, iron, and calcium.
Cut out calories and fat by whipping up a flavorful slaw to top this quick-fix classic. Ask for lower-sodium roast beef at your deli counter.
Chicken Cutlets with Fennel and Capers
Skillet-cooked chicken gets a restaurant-worthy makeover from a variety of Italian flavors that keep these quick-fix cutlets at 11 grams of carb per serving.
Easy Pasta and Pepper Primavera
Vegetarian and packed with fiber and protein, this simple-to-make pasta is a great Italian recipe for a busy weeknight meal.
Tomatoey Shrimp and Polenta
Spice up your mealtime with this healthy recipe packed with flavor and comfort-food satisfaction. Jalapenos pair perfectly with shrimp and garlic for a Mexican-inspired dish perfect for any night of the week.
Chicken Taco Pizzas
Replacing high-carb pizza crust and high-fat meat and sour cream makes these quick and tasty personal taco pizzas diabetes-friendly.
Shrimp Po' Boys
Fill up on Cajun-spiced shrimp and creamy veggies atop a delicious slice of toasted French bread for a protein- and vitamin-rich meal that's simply delicious.
Easy Chicken Pasta
This hearty pasta is a quick and easy solution for any carb craving that comes in your way. Loaded with low-carb vegetables, this dish sticks to 27 grams of carb per serving.
Bacon Tomato Melts
This amped-up version of a traditional BLT offers plenty of vitamin A, vitamin C, and calcium. Enjoy loads of cheese on this open-face melt while keeping it diabetes-friendly.
Mediterranean Quinoa Salad
A great pick for lunch or dinner, this tuna salad leaves you feeling satisfied thanks to fiber-rich quinoa and frozen veggies.
Asian Pork Quesadillas
Pairing an easy-fix Peanut Sauce with whole grain tortillas and a pork tenderloin filling blends Mexican- and Asian-inspired foods for a best-of-both-worlds dish.
Grilled Fajita Burgers
Served on a tostada shell and topped with nutrient-rich avocados and veggies, grilled burgers get a Mexican-style twist packed with protein, fiber, and vitamin C.
Cheesesteaks with Peppers and Onions
Lean sirloin steak smothered in Monterey Jack cheese and topped with four types of veggies make this classic well worth the extra 4 minutes (34 minutes total) in cooking time.
Salmon and Couscous Casserole
Couscous is a lower-carb way to add substance and grain to your meal. Mixing in red sweet peppers and nutrient-rich spinach keeps the carb content to 34 grams per serving.
Italian Meatball Rolls
Replace beef with lean, low-fat turkey and enjoy this all-time favorite any day of the week. Make it a 30-minute meal by using refrigerated Italian-style turkey meatballs.
Beef with Mushrooms and Pearl Onions in Red Wine Reduction
Enjoy this sophisticated, company-worthy quick dish after a long day at work -- it will only look like you were in the kitchen all day.
Tex-Mex Bean Tostadas
Choose hot or mild salsa to give this quick and easy vegetarian recipe an added kick. Look for salsa without corn or fruit to keep the carb count low.
Hot Ham and Pear Melts
Take your sandwich up a notch! This restaurant-worthy stack boasts the perfect pairing of goat cheese and pears, plus a hint of apricot.
Dress up store-bought veggie burgers with healthy but delicious fixings to keep this dish low in fat and calories with about 20 grams of carb per serving.
Fish Fillets with Cucumber-Orange Salsa
Use packaged frozen fish fillets for a quick-fix meal with only 6 grams of carb and fewer than 125 calories per serving.
Moo Shu Chicken Wraps
This Asian-style classic switches it up by using chicken instead of pork for a delicious, fiber-rich meal that's also quick and easy.
Pork Chops with Red Cabbage & Pears
The sweet-and-sour cabbage pairs deliciously with braised chops and juicy pears in this German-inspired dish.
Spicy Fish Kabobs
Halibut grills up moist and tender in these low-fat and delicately flavored kabobs.
Quick and Easy Omelet
The indulgence of breakfast in bed is yours to savor with a ready-in-minutes recipe. Round out the relaxing meal with fresh fruit or juice and toast.
Sage and Cream Turkey Fettuccine
Fat-free sour cream adds extra richness without a lot of calories and fat to this quick-fixing turkey and pasta dish for two.
Salmon with Broccoli Couscous
Go fishing at your grocery store and you won't find a meal that is much easier to make, or healthier, than this one. Salmon is one of few foods that contain omega-3 fatty acids, a nutrient that can help prevent heart disease.
Thai Turkey Burgers
Thai seasoning is a blend of seasonings that is reminiscent of the classic flavors of Thai cooking. The ingredients vary widely by brand but often include garlic, coriander, onion, cilantro, and pepper. Look for it at food specialty stores or larger supermarkets.
This layered salad dish contains enough to make it a meal--rice, beans, greens, and vegetables.
Using no-salt-added tomatoes and rinsing the beans and hominy helps keep sodium levels in check.
Salmon with Wilted Greens
A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.
Mediterranean Chicken and Pasta
Travelers to the Mediterranean are apt to describe their dining experiences there as simple and sublime. With its oregano, garlic, and feta cheese (a favorite flavor trio found in the Mediterranean), this chicken dish is likely to elicit similar praise.
Indian Beef Patties with Cucumber Yogurt Sauce
The cool low-fat cucumber sauce is a delicious way to tame these fiery mint- and cumin-spiked ground meat patties without derailing your daily meal plan.
Grilled Pork & Pear Salad
Here's a slick trick--stir apple juice concentrate into low-fat buttermilk and mayo for a creamy apple dressing to go with the pears.
Sesame Orange Beef
Toasted sesame seeds and toasted sesame oil give this beef-and-fruit stir-fry a delightful double dose of nutty flavor.
Bow Tie Pasta with Chicken and Broccoli
Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta. Better yet, using light mayonnaise rather than regular helps keep the fat and calories down.
Red Bean Stew
A quartet of flavors -- garlic, cilantro, oregano, and adobo seasoning -- adds a zesty kick to this vegetarian one-bowl meal.
Udon Noodles with Tofu
Look for Japanese udon noodles near the Asian ingredients in your supermarket or use linguine.
Tuna Salad Pockets
This updated version of tuna salad works well with or without the pita bread. As a healthful choice for your workday lunch, pack the greens and tuna mixture separately. Keep cold until ready to eat.
Cranberry Pork Loin Chops
Ladle the tangy orange-and-cranberry sauce over broiled or grilled chicken or fish, too.
Pork Medallions with Cranberry and Fig
Either fresh cranberries or whole cranberry sauce works well for the ruby chutney in this festive entree.
Salsa, Black Bean, and Rice Salad
The beans pack fiber and protein into this vegetarian salad.
Spray the cold skillet with cooking spray instead of cooking the vegetables in oil or butter.
Tarragon Chicken Linguine
Cooking broccoli with the linguine lets you use less pasta overall and saves on cleanup at the same time.
Tabbouleh with Edamame and Feta
This zesty Mediterranean salad makes a great vegetarian main dish, or serve 1/2-cup portions as a side dish with broiled or grilled chicken, beef, or pork.
5-Spice Chicken Noodle Soup
Asian dishes abound with flavor-packed ingredients. This soup is no exception with its highlights of soy, five-spice powder, and ginger. All add a flavor punch without adding lots of calories and fat.
Apricot Chicken Kabobs
Apricot spreadable fruit and jerk seasoning team up to give these chicken skewers a tantalizing zing. Another time, try strawberry spreadable fruit.
Barbecued Pork Sandwiches
Making your own barbecue sauce, rather than using a bottled sauce, reduces the sodium content in this recipe. If you're short on time, make the sauce ahead and store it in the refrigerator for up to 3 days.