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This light and flavorful omelet is filled with sautéed vegetables and tangy feta, served alongside sprouted whole grain toast for a fiber-rich, balanced meal. Using mostly egg whites keeps the saturated fat low, while still offering satisfying protein. It’s a great breakfast option for people with diabetes looking to keep blood glucose (blood sugar) steady without sacrificing flavor. This is a DASH (Dietary Approach to Stop Hypertension), vegetarian recipe, low fat and low carb recipe.

You can substitute butternut squash for the sweet potatoes in this recipe if you’d like. This stew is excellent served over the Root Vegetable Cakes.

Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.

Your family will be super-charged after eating this sweet and tangy nutritious rice salad, inspired by a recipe from Today Show nutrition expert Joy Bauer. If you can’t find shelled edamame you can use frozen peas instead. Serve with Hard-Boiled Eggs.

This hearty soup is inspired by comforting Moroccan flavors, delivering warmth and nutrition in every spoonful. Smoky lentils and fresh spinach create a satisfying base, while naturally sweet California dates add a subtle, balanced flavor. This low-fat vegetarian soup is an excellent source of fiber. For a creamier texture, you can blend part of the soup before serving.

A perfect way to prep lunch ahead of time and make sure you have a nourishing lunch ready to go! Place the dressing on the bottom of the jar and layer the ingredients on top. Top it off with salad greens or pack them on their own to keep them fresher. These colorful jars will make your mouth water!

For a little more heat in these poppers, increase the amount of crushed red pepper flakes to your liking.

Since swordfish is not always stocked in American supermarkets, it’s a good idea to call ahead to find out when a shipment will be arriving and place an order. Pumpkin swordfish, tuna, haddock, and cod can all be substituted for swordfish when making this recipe. The swordfish also tastes great grilled with the sauce spooned over the top. Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

A favorite of French cuisine, tarragon adds a fragrant, licorice-like flavor to chicken. If tarragon isn't your thing, try this recipe with another herb like basil, cilantro, or dill. You can also sub dried herbs for fresh: sub 1 teaspoon dried herb for each tablespoon of fresh herb. You can buy thin-cut chicken breast cutlets in the store, or buy whole chicken breast and cut them in half to make cutlets that are about 1/2-inch thick. Pair this chicken with Easy Half-Mashed Potatoes with Cauliflower for a diabetes-friendly meal with less carbs, but all the comfort! Double Up: Cook double the

This quick and easy breakfast can be prepared in minutes and cooks in the air fryer while you get ready for your day, meaning you can have a warm, satisfying breakfast, even on a busy day! Cooking in the air fryer turns the whole-wheat bread into a crisp shell to hold an egg and slices of ham. Kids will love these cups, too, making it a perfect diabetes-friendly recipe for the whole family. Looking for more air fryer recipes? Check out this article. This recipe originally appeared in The Easy Air Fryer Cookbook.