healthy cooking

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You don’t have to skip parties just because you have diabetes. Learn how to navigate high-calorie party foods without ruining your diet.

Turkey Jambalaya Recipe

posted by Sean Kelley on January 6, 2011 10:48 AM


Servings: About 4; serving size: 1 cup

I love a good jambalaya, but the dish can often be overloaded with salt and fat. In this dish we used ground turkey instead of sausage to cut the fat and low-sodium chicken stock to reduce the salt. The result is a dish with big Cajun flavor and healthy ingredients.

You can substitute cooked shrimp and crawfish for a more traditional Cajun flare.

1 Tbsp. canola oil
3 Garlic cloves, diced
2 Celery stalks, chopped
1 White onion, diced
1 Medium bell pepper, diced
2 Jalapeño peppers, chopped
1 lb. ground turkey
1/2 tsp. cayenne pepper
1/4 tsp. sea salt
1 Tbsp. oregano
2 Cups low-sodium chicken stock
1 Diced tomato
1 Cup water
1 Cup long-grain rice

1. Heat canola oil in a Dutch oven or large pot over medium heat.

2. Add garlic, celery and onion and sauté until onion is translucent.

3. Stir in peppers and ground turkey. Brown the turkey.

4. Add the spices and herbs, chicken stock, water and rice. Bring to a simmer, reduce heat and cover. Cook for 45 minutes or until liquid is absorbed.

413 calories, 13g total fat (3g sat, 6g mono, 4g poly) 84mg cholesterol, 45g carbohydrates, 74mg calcium, 495mg sodium, 28g protein, 3g fiber, 4mg iron

Slow-Cooked Barbecue Beef Recipe

posted by Liz Weiss, RD on October 27, 2010 11:54 AM

Makes 10 servings; serving size one sandwich

Tell your friends or family they're having prunes or dried plums for dinner and we're pretty sure they'll run for it. For our easy-to-make dish, however, they are the perfect complement. When paired with lean chunks of stew meat and then cooked all day in your favorite barbecue sauce, dried plums produce a sweet, protein- and iron-rich meal anyone would be happy to devour. We bet they'll ask for seconds.


This recipe is featured in the Slow Cooker Creations chapter of our new cookbook, No Whine with Dinner. Besides the great flavor, we also like the fiber from the dried plums, which help to maintain healthy digestion.

2 pounds lean beef stew meat, trimmed of fat
1 medium onion, cut into 1/2-inch dice (about 1 1/2 cups)
1 cup pitted dried plums
1 cup barbecue sauce
10 whole wheat hamburger buns, lightly toasted

1. Add the meat, onion, prunes, and barbecue sauce to 5-or 6-quart slow cooker and stir to combine. Cover and cook on low until the meat is tender, 6 to 8 hours.

2. When the meat is done, use two forks to pull the meat and prunes into shredded pieces (there's no need to take the meat out; you can do this right in the slow cooker). Divide the mixture evenly between the hamburger buns and serve.

Nutrition Information
330 calories, 8g fat (2.5g saturated), 510mg sodium, 43g carbohydrate, 4g fiber, 22g protein, 20% iron


This recipe is from the new book No Whine with Dinner by Liz Weiss and Janice Newell Bissex. Order your copy today.

Don't let an email hoax spoil your dinner. Our Healthy Skeptic reveals the truth about microwaving food in plastic wraps and containers.