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This quiche is crust-less and quick to make, but packs a protein and flavor punch with added egg whites, whipped cottage cheese, cheese, and canned chili peppers. If you don't have cottage cheese, you could sub in plain Greek yogurt, ricotta, or even silken tofu. For 12 servings, double all of the ingredients and use a 9 x 13-inch baking dish. Each serving adds 16 grams of protein and only 10 grams of carbohydrate to your breakfast or brunch!

You can almost feel the island breezes when you savor this Jamaican-inspired dish. Serve over fluffy brown rice or quinoa to catch all the fruit-filled sauce, with a side of wilted kale.

Este postre sin cocción es un gran sustituto de la torta de calabaza, ¡y solo tiene 100 calorías! Para un postre de calabaza rápido, saludable y delicioso, no busques más: este parfait de pudín es increíble y está listo en minutos. Encuentra esta receta y otras más en El libro de cocina para la diabetes . Para pedirlo directamente a la American Diabetes Association, haz clic aquí .

This recipe from Two-Step Diabetes Cookbook , by Nancy S. Hughes. To order directly from the American Diabetes Association, click here .

Dinner is incredibly quick and easy when you grill tilapia and asparagus side by side. A combination of chili powder and lemon pepper enhances the mild fish, and a simple vinaigrette seasons the spears.

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Let this hearty salad, featuring grilled sirloin steak, loads of vegetables, and a garlicky vinaigrette, take center stage at your table this summer! Find this recipe and more in our cookbook, Complete Month of Meals , where you can mix and match recipes to make meal planning easy! To order directly from the American Diabetes Association, click here .

This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.

This meatball recipe makes a great addition to a hearty meal. Pair it with a side of vegetables and you have an unbeatable combination.