Healthy Ideas

Slow-Cooker Flank Steak Tacos  (Thanks to the American Diabetic Association)

Pico de gallo is a fresh salsa made of diced tomato, onion, cilantro and green or jalapeño peppers.  You can also top these tasty tacos with avocado and cheese if desired. Flank steak is a leaner cut of red meat. Prep Time: 10 minutes + 6 hours in slow-cooker

Nutrition Facts Serving Size: 1 taco Calories 130 Carbohydrate 13 g Protein 11 g Fat 4.0 g Saturated Fat 1.5 g Sugar 1 g Dietary Fiber 2 g Cholesterol 20 mg Sodium 110 mg Potassium 240 mg

This Recipe Serves 12


1 ¼ pounds flank steak

2 teaspoons chili powder

1 teaspoon cumin

1 teaspoon garlic powder

1 lime, juiced

½ cup water

12 (6-inch) corn tortillas

¾ cup pico de gallo

Instructions Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water. Cover and cook on low for 6 hours or until done. Shred the steak with a fork. Scoop about 1 ½ ounces steak into each tortilla. Top each taco with 1 tablespoon pico de gallo.

MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe is gluten-free. -



 Parmesan Crusted Chicken

A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.

Prep Time: 20 minutes

Nutrition Facts Serving Size: 2 chicken strips Calories 200 Carbohydrate 10 g Protein 28 g Fat 4.5 g Saturated Fat 1.5 g Sugar 0 g Dietary Fiber 1 g Cholesterol 70 mg Sodium 150 mg Potassium 250 mg

This Recipe Serves 6


Cooking spray

1 1/2 pounds boneless, skinless, chicken breasts – cut into 12 thin strips

1/2 cup cornmeal

1/3 cup freshly grated Parmesan cheese

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

3 egg whites

Instructions Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper. In another shallow baking dish, whisk together egg whites. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.

MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.

Dietitian Tip: You can also keep chicken breasts whole if you prefer it that way – just be sure to increase cooking time if using whole breasts.




Asian Pork Chops Regular soy sauce contains wheat and gluten, so if you need to follow a gluten-free diet, make sure you purchase gluten-free soy sauce.

Prep Time: 25 minutes

Nutrition Facts

Serving Size: 1 pork chop + ½ cup broccoli

Calories 235 Carbohydrate 5 g Protein 23 g Fat 13.0 g Saturated Fat 3.0 g Sugar 1 g Dietary Fiber 2 g Cholesterol 60 mg Sodium 475 mg Potassium 475 mg

This Recipe Serves 4 Ingredients Vegetable Side

2 cups broccoli florets

Marinade 2 tablespoons plus 1 teaspoon reduced-sodium soy sauce

3 tablespoons rice wine vinegar

2 tablespoons water

1 tablespoon canola oil

¼ teaspoon crushed red pepper

1 clove garlic, minced

Pork2 teaspoons canola oil

4 pork loin boneless chops (each ½-inch thick, about 1 pound total)

2 tablespoons cilantro, chopped

Instructions Steam the broccoli for 5 minutes; until tender. In a medium bowl, combine the marinade ingredients. Add the pork chops and marinate them in refrigerator for 20 minutes or longer. Add 2 teaspoons canola oil to a large sauté pan over medium-high heat. Sauté the pork chops for about 5 minutes per side or until done. (Reserve marinade for later). Place the marinade in a small saucepan. Bring it to a boil; reduce the heat and simmer about 2 minutes. Place the pork chops on serving platter and pour the cooked marinade over them. Top the pork chops with chopped cilantro and serve with the steamed broccoli -