Diabetes-Friendly

Dinner Recipes

Five-Spice Chicken & Orange Salad........................................................ 2
Grilled Salmon & Zucchini with Red Pepper Sauce............................. 3
Mushroom & Wild Rice Frittata................................................................ 4
Cheese Enchiladas with Red Chile Sauce............................................... 5
Seared Strip Steaks with Horseradish-Root Vegetable Slaw............ 6
Paprika-Herb Rubbed Chicken.................................................................. 7
Leek & Lemon Linguine............................................................................... 8
Creamy Green Chile Chicken Soup......................................................... 9

EatingWell Healthier Recipes

© Eating Well, Inc.

1

collecting segments and any juice in a large bowl. pungent. it makes a terrific salad with a complex. 6 g mono). salty). Inc. whisk in vinegar. remaining 1/2 teaspoon salt and freshly ground pepper to taste. the remaining 4 teaspoons oil. trimmed 3 oranges 12 cups mixed Asian or salad greens 1 red bell pepper. sweet. 3. Look for it in the supermarket spice section. let rest for 5 minutes. Turn them over and transfer the pan to the oven. 491 mg sodium. 0 g added sugars. 11/2 vegetable. Working over a bowl. five-spice powder. five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour. Tossed with orange juice and chicken. Meanwhile. (Discard membranes. 63 mg cholesterol. cut into thin strips 1/2 cup slivered red onion 3 tablespoons cider vinegar 1 tablespoon Dijon mustard 1. Iron (15% dv).) Add the greens. 23 g carbohydrate. Slice the chicken and serve on the salad. Carbohydrate servings: 1 Exchanges: 1 fruit. bitter. To segment citrus: With a sharp knife. Zest and juice the remaining orange. 3 to 5 minutes. Squeeze juice into the bowl before discarding the membranes. star anise and Szechuan peppercorns. 7 g fiber. Heat 1 teaspoon oil in a large ovenproof nonstick skillet over medium-high heat. Per serving: 278 calories. Rub the mixture into both sides of the chicken breasts. © Eating Well. 1/2 teaspoon salt and 1/2 teaspoon pepper in a small bowl.  Heart Health  Diabetes  Weight Loss  Gluten Free Five-spice powder is a Chinese seasoning shortcut combining multiple flavors in one convenient package. cloves. Place the zest and juice in a small bowl. cook until browned on one side. pith and skin. Vitamin A (140% dv). Add chicken breasts. 6 to 8 minutes. Transfer the chicken to a cutting board. Pour the dressing over the salad. toss to combine. peel and segment two of the oranges (see Tips). skinless chicken breasts.Five-Spice Chicken & Orange Salad Makes: 4 servings Active time: 35 minutes Total: 35 minutes To make ahead: Prepare through Step 2. divided 1/2 teaspoon freshly ground pepper. mustard. plus more to taste 1 pound boneless. Nutrition bonus: Vitamin C (170% daily value). 450 mg potassium. cut the segments from their surrounding membranes. Store the chicken in an airtight container in the refrigerator for up to 2 days. Slice and serve chilled. 26 g protein. bell pepper and onion to the bowl. 2 . remove the skin and white pith from the fruit. 11/2 fat Tips: Often a blend of cinnamon. Preheat oven to 450°F. 3 lean meat. 6 teaspoons extra-virgin olive oil. divided 1 teaspoon five-spice powder (see Tips) 1 teaspoon kosher salt. Combine 1 teaspoon oil. fennel seed. layered taste that belies the simple recipe. Roast until the chicken is just cooked through (an instant-read thermometer EatingWell Healthier Recipes inserted into the center should read 165°F). 2. 10 g fat (2 g sat.

Serve with grilled baguette. Magnesium & Vitamin A (20% dv). separating the fillet from the skin without cutting through either. visit Monterey Bay Aquarium Seafood Watch at seafoodwatch. poultry or vegetables. slip the blade of a long. divided 11/4 pounds wild-caught salmon fillet. skin side down. Farmed salmon. should be avoided. Made with roasted red peppers. preferably smoked vinegar 3/4 teaspoon salt. tomatoes and almonds.Grilled Salmon & Zucchini with Red Pepper Sauce Makes: 4 servings Active time: 35 minutes Total: 35 minutes  Heart Health  Diabetes  Weight Loss  Gluten Free Jazz up simply grilled salmon and summer vegetables with a zesty sauce based on the classic Spanish romesco. Divide the squash among 4 plates along with a piece of salmon topped with some of the remaining sauce. 3 . Starting at the tail end. place on a clean cutting board. sharp knife between the fish flesh and the skin. 1/2 teaspoon freshly ground pepper. 601 mg sodium. Carbohydrate servings: 1/2 Exchanges: 11/2 vegetable. 66 mg cholesterol. tomatoes. Process almonds. © Eating Well. Toss in a bowl with half of the reserved sauce. garlic. For more info. Per serving: 280 calories. slice into 1/2 -inch pieces. 0 g added sugars. 1. divided once. 3. paprika. as it endangers the wild salmon population. 1/3 cup sliced almonds. 1/4 teaspoon salt and 1/4 teaspoon pepper in a food processor or blender until smooth. holding the skin down firmly with your other hand. then sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. 8 g carbohydrate. 32 g protein. until the salmon is just cooked through and the squash is soft and browned. including Atlantic. 2 g fiber. turning EatingWell Healthier Recipes To skin a salmon fillet. Transfer the squash to a clean cutting board. Gently push the blade along at a 30° angle. 4 lean meat. toasted (see Tips) 1/4 cup chopped jarred roasted red peppers 1/4 cup halved grape or cherry tomatoes 1 small clove garlic 1 tablespoon extra-virgin olive oil 1 tablespoon sherry vinegar or red-wine 1 teaspoon paprika. this sauce is a great match for any seafood. halved lengthwise Canola or olive oil cooking spray 1 tablespoon chopped fresh parsley for garnish Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger. Coat salmon and zucchini (and/or summer squash) on both sides with cooking spray. vinegar. if desired. oil. omega-3s. Inc. set aside. 13 g fat (2 g sat. Nutrition bonus: Vitamin C (35% daily value). 1 fat Tips: To toast chopped or sliced nuts. 2. When cool enough to handle.org. stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned. peppers. more stable population. 7 g mono). 2 to 4 minutes. 4. Grill. Preheat grill to medium. Using smoked paprika brings out the flavors from the grill. Garnish with parsley. 871 mg potassium. about 3 minutes per side. skinned (see Tips) and cut crosswise into 4 portions 2 medium zucchini or summer squash (or 1 of each).

divided 1/4 teaspoon ground nutmeg 2 teaspoons extra-virgin olive oil 1 cup chopped red onion 1 tablespoon minced fresh rosemary 1 pound mixed mushrooms (cremini. or instant wild rice. Pour the reserved egg mixture evenly over the rice and vegetables. 0 g added sugars. 3. stirring frequently. over medium heat. about 3 minutes. preheat broiler. this satisfying frittata is perfect for Sunday brunch. or 1 teaspoon dried white button. Cover. cool and store airtight in the refrigerator for up to 3 days. Carbohydrate servings: 1 Exchanges: 1 starch. shiitake). Wild Rice 2 cups water 1/2 cup wild rice (see Tip). 4. until softened. Place the pan under broiler and broil until the eggs are set and the top is nicely browned. until they release their liquid and the pan is dry. 1/4 teaspoon pepper and nutmeg. 9 g fat (3 g sat. Don’t worry if you can only find one kind of mush­room— the richly aromatic top of baked Parmesan and crisp prosciutto will make up for it. 190 mg cholesterol. divided and salt in a small heavy saucepan.  Heart Health  Diabetes  Weight Loss  Gluten Free Packed with a flavorful medley of chewy wild rice and three kinds of mushrooms. 5. Reduce heat to medium-low. © Eating Well. then add mushrooms and cook. 1/4 teaspoon salt. you’ll have about 11/2 cups cooked rice. bring to a boil. beat eggs and egg whites in a large bowl with parsley. 4 . Let stand for 5 minutes before serving. look for quick-cooking varieties. which can be on the table in less than 30 minutes. 3 g mono). rice EatingWell Healthier Recipes Per serving: 210 calories. Sprinkle with Parmesan and pro­sciutto. chopped 1. reduce heat to maintain a simmer and cook until the rice is tender with a slight bite. about 2 minutes. sliced 1/2 cup finely shredded Parmesan cheese 4 thin slices prosciutto (about 2 ounces). preferably cast-iron. To prepare frittata: About 30 minutes after you start cooking the rice. To prepare wild rice: Combine water. about 5 minutes. 424 mg potassium. Partially cover and cook until set around the edges. 6 to 8 minutes. 18 g carbohydrate. which is done in 10 minutes or less. 681 mg sodium. Drain. stirring. Stir in rosemary. Add onion and the remaining 1/4 teaspoon each salt and pepper. 2 g fiber. To save time. cook. Heat oil in a 10-inch ovenproof skillet. 2 medium-fat protein Tip: Regular wild rice takes 40 to 50 minutes to cook. stir in the rice. 40 to 50 minutes. rinsed 1/8 teaspoon salt Frittata 5 large eggs 2 large egg whites 2 tablespoons chopped fresh parsley 1/2 teaspoon salt. Inc. Position rack in upper third of oven. 2. 17 g protein. 1/2 teaspoon freshly ground pepper.Mushroom & Wild Rice Frittata Makes: 6 servings Active time: 45 minutes Total: 1 hour To make ahead: Prepare the rice (Step 1).

stirring. Inc. Combine beans and yogurt in a small bowl. 7 g fiber. 5. thickly blanketing tortillas and melted Cheddar. rinsed and 2 tablespoons low-fat plain yogurt 1. Bring to a boil. about 1 minute. Top with the remaining sauce and the remaining 2/3 cup cheese. Add broth. about 2 minutes more. divided 1/4 cup minced white onion. 2 medium-fat meat © Eating Well. or nonfat refried beans 12 6-inch corn tortillas. 14 g fat (6 g sat. Top with one-third of the remaining sauce. 606 mg sodium. Arrange 4 tortillas in the dish. (The sauce should be thick enough to coat a spoon lightly. Serve with additional minced onion. 4 tortillas. preferably Mexican 1/2 teaspoon salt Enchiladas 1 15-ounce can pinto beans. Stir in garlic and continue cooking until the onion is translucent and soft. 2/3 cup cheese and the remaining 2 tablespoons onion. Calcium (27% dv). until it begins to soften. We’ve added some extra creaminess and body with locally popular pinto beans. 308 mg potassium. Carbohydrate servings: 2 Exchanges: 21/2 starch. Add 1/2 cup onion. 12 g protein. about 20 minutes. Spread about 1/4 cup of the sauce in the baking dish. oregano and salt. Nutrition bonus: Vitamin A (58% daily value). 0 g added sugars. To prepare enchiladas: Preheat oven to 400°F. Top with shredded lettuce and minced onion. earthy and absolutely addictive. to cut down on the classic’s load of saturated fat. water.Cheese Enchiladas with Red Chile Sauce Makes: 8 servings Active time: 45 minutes Total: 11/4 hours To make ahead: Cover and refrigerate the sauce (Step 1) for up to 3 days. To prepare sauce: Heat oil in a medium saucepan over medium heat. 15 to 20 minutes. New Mexico’s cheese enchiladas showcase red chile sauce at its most elemental. the remaining bean mixture. 4 g mono). 35 g carbohydrate. cook. using the back of a spoon to spread it thin. Red Chile Sauce 2 teaspoons canola oil 1/2 cup minced white onion 1 clove garlic. blue corn if available 2 cups shredded sharp Cheddar cheese (8 ounces). overlapping them to cover the bottom. 30 mg cholesterol. Reduce heat to a simmer and cook until thickened and reduced by about one-third. Spread half of the remaining sauce on top and cover with the remaining 4 tortillas.) 2. Bake the enchiladas until hot and bubbling. 3. 4. plus more for garnish EatingWell Healthier Recipes Per serving: 305 calories. if desired. Scatter 2/3 cup cheese and 2 tablespoons onion on top of the beans. Top with half the bean mixture. Let stand for 5 minutes before serving. mashed. Coat a 7-by-11-inch (or similar-size 2-quart) baking dish with cooking spray. 5 .  Heart Health  Diabetes  Weight Loss  Gluten Free Intense. minced 1/2 cup mild-to-medium-hot red New Mexican chile powder 2 cups vegetable broth or reduced- 1 cup water sodium chicken broth 1/2 teaspoon dried oregano. Stir in chile powder.

Add water. 2 g fiber. dark-colored balsamic vinegar. Set aside. such as beets. Stir any accumulated juice from the steaks into the pan sauce. divided virgin olive oil. Potassium (15% dv). such as beets. 1 fat Tips: To prevent nicking your fingers on the sharp holes of a box grater while shredding round root vegetables. 10 g carbohydrate. divided 3/4 teaspoon kosher salt. then use a clean dish towel to grip the remaining half (and protect your fingers) as you shred. © Eating Well. turning once and adjusting the heat as necessary to prevent burning. which can make the whole meal seem heavy. celeriac and/ or turnips (see Tips) 2 teaspoons plus 1 tablespoon extra- 3 tablespoons chopped fresh dill. White balsamic vinegar is unaged balsamic made from Italian white wine grapes and grape musts (unfermented crushed grapes). 0 g added sugars. Toss root vegetables. Remove the pan from the heat and transfer the steaks to a clean plate to rest. divided 1 pound strip steak (1-11/4 inch thick) trimmed and cut into 4 portions 1/4 teaspoon freshly ground pepper 1/4 cup water 1/4 cup white balsamic (see Tips) or regular balsamic vinegar 2-4 tablespoons prepared horseradish 1 tablespoon reduced-fat sour cream 1. 3 cups shredded peeled root vegetables. 23 g protein. Reduce heat to medium. but feel free to change up the combination of vegetables based on what you’re pulling from the garden. Zinc (29% dv). 341 mg sodium. Or. Nutrition bonus: Vitamin A (93% daily value). Per serving: 246 calories. shred about half the vegetable. 12 g fat (3 g sat. Stir sour cream and the remaining 1 tablespoon dill into the sauce remaining in the pan. Here we lighten things up by topping pan-seared steaks with a raw slaw dressed with pungent horseradish vinaigrette. carrots. 2 tablespoons dill and 1/2 teaspoon salt in a medium bowl. Look for it near other vinegars in well-stocked supermarkets or specialty food shops. 3 to 5 minutes per side for medium-rare. 51 mg cholesterol. use the shredding blade on your food processor and let the machine do the work for you. Inc. Drizzle half the sauce (about 1/4 cup) over the vegetable slaw and toss to coat. add the EatingWell Healthier Recipes steaks and cook. 2 teaspoons oil. 7 g mono). scrape up any browned bits. vinegar and horseradish to taste to the pan. It’s milder in flavor than aged. Sprinkle steaks with the remaining 1/4 teaspoon salt and pepper. We use shredded beets. 3-4 ounces steak & generous 1/2 cup slaw each Active time: 40 minutes Total: 40 minutes  Heart Health  Diabetes  Weight Loss  Gluten Free Steaks are often served with hearty accompaniments like mashed potatoes. Carbohydrate servings: 1/2 Exchanges: 2 vegetable. To serve. turnips and carrots. 538 mg potassium. Heat the remaining 1 tablespoon oil in a large skillet over mediumhigh heat.Seared Strip Steaks with Horseradish-Root Vegetable Slaw Makes: 4 servings. 3 lean meat. divide the slaw and steaks among 4 plates and drizzle with the pan sauce. 2. 3. 6 .

3 g fat (1 g sat. Wrap and freeze the tenders and when you have gathered enough. To make your own: Mix 1 tablespoon each (or equal proportions) dried thyme. Combine herbes de Provence. Place the chicken on the foil. To broil: Line a broiler pan (or baking sheet) with foil and coat with cooking spray. 1 g fiber. Carbohydrate servings: 0 Exchanges: 3 lean meat Tips: Herbes de Provence is a mixture of dried herbs commonly used in the south of France. salt and pepper makes a flavorful rub for chicken. 10 to 15 minutes total. 63 mg cholesterol. Coat both sides of chicken with the rub up to 30 minutes before grilling or broiling. 1/4 teaspoon freshly ground pepper 1-11/4 pounds boneless. it is helpful to coat the food with cooking spray. 23 g protein. marjoram and savory. 1 g mono). 2. skinless chicken breast (see Tips) 1. 7 . paprika. You can find it in well-stocked supermarkets. It’s difficult to find an individual chicken breast small enough for one portion. To grill: Oil the grill rack (see Tips).) When grilling delicate foods like tofu and fish. 223 mg potassium. Broil. Grill the chicken. 4 to 8 minutes per side. 3. watching carefully and turning at least once. (Do not use cooking spray on a hot grill. Oil a folded paper towel. add a pinch of dried lavender and crushed aniseed. until an instant-read thermometer inserted into the thickest part registers 165°F. Removing the thin strip of meat from the underside of a 5-ounce breast—the chicken tender—removes about 1 ounce of meat and yields a perfect 4-ounce portion. salt and pepper in a small bowl. Inc. or try it with steak or tofu.Paprika-Herb Rubbed Chicken Makes: 4 servings Active Time: 5 minutes Total: 25 minutes To make ahead: Store the rub in an airtight container for up to 3 months. © Eating Well. EatingWell Healthier Recipes Oiling a grill rack before you grill foods helps ensure that the food won’t stick. 4. 1 g carbohydrate. oregano. rosemary. 0 g added sugars. Preheat grill to medium-high or position a rack in upper third of oven and preheat broiler. turning once. 1 tablespoon herbes de Provence (see 2 teaspoons paprika Tips) 1/2 teaspoon kosher salt Per serving: 127 calories. in the bulk spice section at some natural-foods stores and/or gourmet markets. If desired. hold it with tongs and rub it over the rack. paprika. coat the chicken with the rub up to 30 minutes before grilling or broiling. 196 mg sodium.  Heart Health  Diabetes  Weight Loss  Gluten Free A simple combination of herbes de Provence. use them in a stir-fry or for oven-baked chicken fingers. until an instant-read thermometer inserted into the thickest part registers 165°F.

9 g fat (3 g sat. Discard the garlic. Nutrition bonus: Vitamin C (37% daily value). sprinkle with the remaining 1/4 cup Parmesan and 2 tablespoons chives and serve with lemon wedges. divided 2 cloves garlic. 1/4 cup parsley. shrimp or chicken. Add the leek. Meanwhile. Magnesium (25% dv). 8 g fiber. Remove from the heat. Inc. shelled edamame or thin strips of yellow bell pepper. the lemon zest. 30 seconds to 1 minute. It’s nice with a salad for a light supper or serve it along with seared fish. 0 g added sugars. 1 fat 1. Carbohydrate servings: 3 Exchanges: 21/2 starch. Toss the pasta with 1/2 cup Parmesan and 2 tablespoons chives. 4 g mono). Cook pasta in a large pot of boiling water Tip: When we call for citrus zest (i. until the liquid is mostly absorbed. Vary it as you please—add a bit of crumbled goat cheese. 1/2 until just tender or according to package directions. 1 medium-fat meat. 1 cup of the reserved cooking liquid. 15 g protein. set the juice aside. crushed 1/4 teaspoon salt 1/8 teaspoon freshly ground pepper 3/4 cup finely grated Parmesan cheese. about 1 cup each Active time: 30 minutes Total: 30 minutes  Heart Health  Diabetes  Weight Loss  Gluten Free This simple pasta recipe has bold lemony flavor. Add the remaining 1/2 cup liquid. Reserve 11/2 cups of the cooking liquid and drain the pasta in a colander. Iron (18% dv). finely grate 1 tablespoon zest (see Tip) and squeeze 1/4 cup juice from the 2 teaspoon lemon zest) we are referring to the finely grated outer rind (not including the white pith) of the citrus fruit. 1 vegetable. salt and pepper. Folate (17% dv). thinly sliced and rinsed well 1 tablespoon extra-virgin olive oil 1/2 cup chopped flat-leaf parsley. parts only). plus lemon wedges for 1 medium leek (white and pale green spaghetti garnish 1/4 cup snipped fresh chives. if desired. Cook. Calcium (22% dv). 3. 388 mg sodium. Use a microplane grater or the smallest holes of a box grater to grate the zest. stirring frequently. 2. garlic. Transfer to a serving bowl or bowls. 250 mg potassium. about 6 minutes. 8 ounces whole-wheat linguine or 2 large lemons. divided EatingWell Healthier Recipes lemons.Leek & Lemon Linguine Makes: 4 servings.e. Add the pasta.. Pat leek slices dry. chopped rinsed capers. © Eating Well. 8 . Cook. divided Per serving: 315 calories. stirring constantly. Heat oil in a large nonstick skillet over medium-high heat. if desired. until the leek is lightly browned and softened. 13 mg cholesterol. the reserved lemon juice and the remaining 1/4 cup parsley to the pan. Vitamin A (26% dv). 48 g carbohydrate.

about 15 minutes. 2. 11/2 cups each Active time: 50 minutes Total: 50 minutes  Heart Health  Diabetes  Weight Loss  Gluten Free Here’s a favorite Southwestern chicken soup recipe featuring the exquisite New Mexican green chile (but poblano peppers work well too). about 6 inches long and can be fiery or relatively mild. Per serving: 299 calories. Preheat grill to medium-high (if grilling chiles) or preheat oven to 400°F (if roasting chiles). 5 g fat (2 g sat. but not boiling. 1 vegetable. 2 g mono). preferably Mexican 2 tablespoons minced cilantro 1. 10 to 15 minutes. Nutrition bonus: Vitamin C (280% daily value). Stir in the chopped and pureed chiles and the chicken. 15 to 20 minutes. until blistered on all sides. 10 to 15 minutes. shred or chop EatingWell Healthier Recipes the chicken into bite-size pieces. 737 mg potassium. peel and remove stems and seeds. Place chicken and broth in a large saucepan. but our recipe for this healthy chicken soup is made creamy with thickened low-fat milk. puree the other 2 in a food processor or blender with 1/4 cup of the hot broth. heat. 0 g added sugars. 9 . (Alternatively. 2 g fiber. leaving the broth in the pan. stirring frequently. Whisk 1/2 cup of the broth in a bowl with wine and flour until smooth. 32 g protein. Inc. Transfer the chicken to a clean cutting board. until no longer pink in the middle. 1/2 reducedfat milk. 3. turning once or twice with tongs. 26 g carbohydrate. 1 pound boneless. 687 mg sodium. © Eating Well. Potassium (21% dv). trimmed peppers (see Tip) 1/2 cup dry white wine 1/2 cup all-purpose flour 2 cups reduced-fat milk 1/2 teaspoon salt 1/4 teaspoon ground white pepper 1/4 teaspoon dried oregano. Meanwhile. Iron & Magnesium (15% dv). skinless chicken 2 cups reduced-sodium chicken broth 4 New Mexican green chiles or poblano breast. white pepper and oregano. turning the chicken halfway through. Finely chop 2 chiles. reduce heat to a simmer and cook. Remove from the heat and stir in cilantro. grill chiles. there’s no way to tell until you taste them. salt. Remove from the heat. ripen from green to red and are mildly spicy. Return the pan with the broth to medium heat and whisk in the flour mixture until well combined. until blackened in places. The two can be used interchangeably and are found at most large supermarkets. turning frequently. 72 mg cholesterol. Poblano peppers (sometimes called pasilla peppers) are dark green in color. Vitamin A (20% dv). roast on a baking sheet. Carbohydrate servings: 11/2 Exchanges: 1 starch. Add milk. 4. Traditional versions of this creamy green chile chicken soup recipe are made with heavy cream or half-and-half.) When cool enough to handle. Cover. When cool enough to handle. until steaming and hot.Creamy Green Chile Chicken Soup Makes: 4 servings. depending on size. Calcium (18% dv). 3 lean meat Tip: New Mexico chiles (aka Anaheim chiles) are 7 to 10 inches long. bring to a boil.

providing the practical. We hope you enjoy our recipes and feel informed and inspired to make healthy eating your way of life! About EatingWell health tags A recipe checked… Heart Health Diabetes Weight Loss Gluten Free has limited saturated fat. diet and nutrition articles and custom healthy-eating solutions. www. canned] ingredient. 10 . • We examine the connections among food. • We deliver delicious. If a recipe calls for a packaged [e. please note that while a recipe may be marked “Gluten Free. we recommend that you carefully read the label to make sure you pick a brand that does not contain a hidden source of gluten..com. recipes easily replicated by home cooks. EatingWell cookbooks and licensing partners that trust EatingWell to provide healthy recipes. All rights reserved. Inc. (Many processed foods. soy sauce and other condiments. how-to instruction. barley or oats. 9). is low in calories and meets limits for Carbohydrate Servings. ©Eating Well. EatingWell Healthier Recipes © Eating Well. Carin Krasner (page 8). nutrition and dependability. simple recipes that meet stringent guidelines for taste.About EatingWell The EatingWell mission is to provide the inspiration and information people need to make healthy eating a way of life. EatingWell reaches millions of consumers through the award-winning EatingWell Magazine. • We encourage people to make informed. has reduced calories (and limited saturated fat). Inc.) Photography by Ken Burris (pages 2-7). mindful decisions about how they eat and to celebrate the joys of food. Andrew Scrivani (pages 1. its origins and its impact on communities. science-based answers consumers are looking for.” the serving suggestions that accompany it may contain gluten. may contain hidden sources of gluten. • We report on the latest nutrition and health news. Also.EatingWell. rye. such as broths. d oes not contain wheat.g.