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This quick, easy, no fuss dish is hot, spicy, and full of bold flavor. You can adjust the spicy heat by varying the amount of hot chili sauce.

You can also make this same recipe with small sugar pumpkins or acorn squash instead of butternut squash.

Broccoli rabe, a cousin of broccoli, is considered a homey comfort food among the Italians. Sun-dried tomatoes and lots of garlic add so much to this fast, easy dish

Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.

Artichokes and asparagus are a match made in culinary heaven and are often paired together in typical Italian dishes. Among their many similarities, both crops are native to the Mediterranean and grow best in a warm to slightly cool climate. In the kitchen, they can be incorporated into healthful soup, pasta, rice, omelet, and salad recipes. 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.

Enjoy the savory taste of cheesy garlic bread without all the carbs! These “bread” sticks are great on their own paired with a soup or pasta. You could also use this recipe as the base for a low carb pizza or flatbread.

Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.

This Asian-inspired sheet pan dinner features roasted baby bok choy, a small type of Chinese cabbage, and flavorful salmon marinated with miso. If you can’t find bok choy, Brussels sprouts or broccoli would work well instead. Finish off you plate with a side of brown rice or cauliflower rice for a very low carb meal.

Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You'll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.