When it starts to get hot and sticky, keep your meals light all summer long with these tasty dishes.
69 Light Summer Meals
Updated on May 10, 2024
Grilled Kiwi-Chicken Kabobs with Honey-Chipotle Glaze
When guests bite into these juicy grilled kabobs, their eyes always widen with satisfaction. Our four kids are crazy about the spicy-sweet sauce. —Joni Hilton, Rocklin, California
1/69
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Chicken with Peach-Avocado Salsa
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This super-fresh dinner is pure summer—juicy peaches, creamy avocado, grilled chicken and a kick of hot sauce and lime. To get it on the table even quicker, make the salsa ahead of time. —Shannon Roum, Cudahy, Wisconsin
Nutrition Facts:
1 chicken breast half with 1/2 cup salsa: 265 calories, 9g fat (2g saturated fat), 94mg cholesterol, 536mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 1 fat, 1/2 starch.
3/69
Grilled Pork Tenderloin with Cherry Salsa Mole
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
The combination of pork and cherries has long been a favorite of mine. The hint of spice and chocolate in the salsa mole makes the combination even more special. —Roxanne Chan, Albany, California
Nutrition Facts:
3 ounces cooked pork with 1/4 cup salsa: 218 calories, 8g fat (3g saturated fat), 64mg cholesterol, 248mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
4/69
Grilled Tilapia with Mango
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here's a new twist on tilapia that I created for my wife. She enjoys the combination of mango with Parmesan. Somehow it tastes even better outside on the deck with a cold glass of iced tea. —Gregg May, Columbus, Ohio
Nutrition Facts:
1 fillet: 213 calories, 5g fat (1g saturated fat), 84mg cholesterol, 377mg sodium, 10g carbohydrate (8g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1/2 fruit, 1/2 fat.
5/69
Simple Grilled Steak Fajitas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
After moving to a new state with two toddlers in tow, I came up with effortless fajitas. They make an easy weeknight meal on the grill or in a cast-iron skillet. —Shannen Mahoney, Odessa, Missouri
Nutrition Facts:
1 serving: 363 calories, 13g fat (4g saturated fat), 54mg cholesterol, 686mg sodium, 34g carbohydrate (6g sugars, 5g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.
6/69
Zucchini Boats
Total Time
1 hour
Servings
4 servings
From the Recipe Creator:
After working hard all our lives and raising a family, we're now enjoying a simpler life. Getting back to the basics means enjoying old-fashioned comfort foods like these stuffed zucchini boats. —Mrs. C. Thon, Atlin, British Columbia
Nutrition Facts:
1 stuffed zucchini half: 312 calories, 20g fat (9g saturated fat), 81mg cholesterol, 337mg sodium, 10g carbohydrate (6g sugars, 2g fiber), 24g protein.
7/69
Tequila Lime Shrimp Zoodles
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This tangy shrimp dish is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, you can use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Nutrition Facts:
1-1/4 cups: 246 calories, 14g fat (6g saturated fat), 161mg cholesterol, 510mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.
8/69
Key West Flank Steak
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
My husband, Jason, is the cook in our family. This is his recipe, inspired by his Colombian roots and our visits to Key West. Sometimes we grill extra lime and onion slices alongside. Serve with sides of rice and fried plantains. —Gretchen Ospina, Columbia Heights, Minnesota
Nutrition Facts:
3 ounces cooked steak: 271 calories, 16g fat (5g saturated fat), 54mg cholesterol, 431mg sodium, 12g carbohydrate (3g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat.
9/69
Slow-Cooked Chicken Caesar Wraps
Total Time
3 hours 10 min
Servings
6 servings
From the Recipe Creator:
I first created this recipe for our daughter who loves Caesar salads, then later for our extended family on vacation. It's such an easy meal—perfect for vacations when you'd rather be outside than inside cooking all day. —Christine Hadden, Whitman, Massachusetts
Nutrition Facts:
1 wrap: 472 calories, 25g fat (5g saturated fat), 79mg cholesterol, 795mg sodium, 29g carbohydrate (1g sugars, 2g fiber), 31g protein.
10/69
Kimchi Cauliflower Fried Rice
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This is one of my favorite recipes because it is customizable. If there’s a vegetarian in the family, leave out the bacon. You can also add your favorite veggies. —Stefanie Schaldenbrand, Los Angeles, California
Nutrition Facts:
1 serving: 254 calories, 17g fat (5g saturated fat), 204mg cholesterol, 715mg sodium, 13g carbohydrate (6g sugars, 6g fiber), 15g protein. Diabetic Exchanges: 2 vegetable, 2 high-fat meat.
11/69
Instant Pot Salsa Chicken
Total Time
15 min
Servings
3 cups
From the Recipe Creator:
I had this dish at a local Mexican restaurant when celebrating a friend's birthday. I fell in love with the spicy, smoky flavor from the tequila and decided to try Instant Pot salsa chicken at home. Boy, was it a success! It's also great stuffed into flour tortillas or for making nachos. —Trisha Kruse, Eagle, Idaho
Nutrition Facts:
3/4 cup: 187 calories, 3g fat (1g saturated fat), 63mg cholesterol, 1107mg sodium, 11g carbohydrate (2g sugars, 0 fiber), 23g protein.
12/69
Lime and Dill Chimichurri Shrimp
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
Chimichurri is a very popular condiment in Argentina and Uruguay and is most often used as a dipping sauce or a marinade for meats. My chimichurri shrimp version incorporates dill and lime, which give it a brighter flavor, making it ideal for spring and summer entertaining. —Bonnie Landy, Castro Valley, California
Nutrition Facts:
2 kabobs: 316 calories, 22g fat (3g saturated fat), 138mg cholesterol, 371mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 21g protein.
13/69
Halibut Fish Tacos
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This warm-weather favorite is quick, colorful and full of nutrients. I sometimes serve the fish wrapped in lettuce instead of tortillas. Either way, the mango salsa tastes amazing with the grilled halibut. —Kristin Kossak, Bozeman, Montana
Nutrition Facts:
1 taco with 1/3 cup mango salsa: 330 calories, 12g fat (1g saturated fat), 36mg cholesterol, 648mg sodium, 28g carbohydrate (12g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
14/69
Honey Balsamic Chicken
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
This balsamic chicken is a recipe I adapted from a cookbook that featured quick and easy recipes. I adjusted the seasonings somewhat and added a bit more honey to better suit my tastes. —Lisa Varner, El Paso, Texas
Nutrition Facts:
1 chicken breast half: 233 calories, 8g fat (1g saturated fat), 78mg cholesterol, 559mg sodium, 11g carbohydrate (11g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 0.500 starch.
15/69
Easy Chicken Pesto Stuffed Peppers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
On busy weeknights, I neither want to spend more than 30 minutes preparing dinner nor do I want to wash a towering pile of dishes. This recipe delivers on both counts without having to sacrifice on flavor! —Olivia Cruz, Greenville, South Carolina
Nutrition Facts:
2 stuffed pepper halves: 521 calories, 31g fat (7g saturated fat), 62mg cholesterol, 865mg sodium, 33g carbohydrate (7g sugars, 5g fiber), 25g protein.
16/69
Green Salad with Shrimp and Wine Vinaigrette
Total Time
1 hour 20 min
Servings
5 servings
From the Recipe Creator:
This veggie and seafood salad is light and versatile—you can use whatever vegetables you prefer. —Cecilia Flowers, Nashville, North Carolina
Nutrition Facts:
2 cups: 277 calories, 12g fat (2g saturated fat), 79mg cholesterol, 446mg sodium, 27g carbohydrate (7g sugars, 11g fiber), 19g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 fat.
17/69
Grilled Lobster Tails
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
I had never tried grilling lobster tails at home until I tried this convenient and deliciously different recipe. It turned out amazing, and has left me with little reason to ever order grilled lobster tail at a restaurant again. —Katie Rush, Kansas City, Missouri
Nutrition Facts:
1 lobster tail: 446 calories, 29g fat (4g saturated fat), 215mg cholesterol, 869mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 43g protein.
18/69
Ranch-Marinated Chicken Breasts
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
The pub favorite pairing of ranch dressing and chicken comes home to your kitchen. With just a little prep time the night before, you can have these savory breasts ready in about half an hour! —Barbee Decker, Whispering Pines, North Carolina
Nutrition Facts:
1 chicken breast half : 421 calories, 28g fat (15g saturated fat), 133mg cholesterol, 733mg sodium, 5g carbohydrate (3g sugars, 0 fiber), 37g protein.
19/69
Vegetarian Pad Thai
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This is a simple pad thai loaded with crisp vegetables and zesty flavor. It’s quick, simple, and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts:
1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
20/69
Easy Seafood Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This super simple, deceptively delicious recipe was inspired by a seafood salad I had in the Bahamas that featured conch. I substituted crab and shrimp for the conch and liked it even more! —Cindy Heyd, Edmond, Oklahoma
Nutrition Facts:
3/4 cup: 128 calories, 2g fat (0 saturated fat), 141mg cholesterol, 309mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
21/69
Rustic Tomato Pie
Total Time
45 min
Servings
8 servings
From the Recipe Creator:
Perk up your plate with this humble tomato pie. We like to use fresh-from-the-garden tomatoes and herbs, but store-bought produce will work in a pinch. —Taste of Home Test Kitchen
Nutrition Facts:
1 piece: 325 calories, 25g fat (11g saturated fat), 41mg cholesterol, 409mg sodium, 19g carbohydrate (3g sugars, 2g fiber), 6g protein.
22/69
Golden Summer Peach Gazpacho
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
Because peaches and tomatoes are in season at the same time, I like to blend them into a cool, delicious soup. Leftovers keep well in the fridge—but they rarely last long enough to get there. —Julie Hession, Las Vegas, Nevada
Nutrition Facts:
2/3 cup: 56 calories, 0 fat (0 saturated fat), 0 cholesterol, 342mg sodium, 13g carbohydrate (8g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fruit.
23/69
Turkey Pepper Kabobs
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This is a summertime favorite at our house. While the turkey is a nice change
of pace and tastes great with the sweet basting sauce and pineapple, the recipe also works well with cubed chicken.—Traci Goodman, Paducah, Kentucky
Nutrition Facts:
2 kabobs: 298 calories, 6g fat (0 saturated fat), 45mg cholesterol, 146mg sodium, 34g carbohydrate (28g sugars, 3g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 starch, 1 fat.
24/69
Chicken Avocado Wrap
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I came up with this chicken avocado wrap while trying to figure out what to make for lunch one day. The recipe is now a favorite at my house. —Shiva Houshidari, Plano, Texas
Nutrition Facts:
1 wrap: 329 calories, 14g fat (2g saturated fat), 45mg cholesterol, 416mg sodium, 31g carbohydrate (5g sugars, 5g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
25/69
Caramelized Onion Pasta
Total Time
55 min
Servings
6 servings
From the Recipe Creator:
This full-flavored recipe is the result of my mother's love of pasta and our love of cooking together. With a bit of pepper heat and smoky bacon, the entree is excellent alone or paired with grilled chicken. —Lacy Jo Matheson, Sault Ste. Marie, Michigan
Nutrition Facts:
1-1/2 cups: 587 calories, 25g fat (9g saturated fat), 39mg cholesterol, 496mg sodium, 71g carbohydrate (12g sugars, 4g fiber), 19g protein.
26/69
Lettuce-Wrap Burgers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
These fresh flavors blend like a dream. It's a snap to throw the wraps together for a quick, healthy lunch. The burgers can also be served on buns if you like. —Rachelle McCalla, Atlantic, Iowa
Nutrition Facts:
2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
27/69
Mango Salsa Chicken with Veggie Hash
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This hash has the fresh flavors of spring. Using precooked grilled chicken strips makes the meal come together quickly. And the veggies make the dish so pretty! —Lori Mclain, Denton, Texas
Nutrition Facts:
1-1/2 cups: 237 calories, 6g fat (1g saturated fat), 51mg cholesterol, 1025mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 24g protein.
28/69
Scallops with Snow Peas
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The vibrant, crisp pea pods in this dish are a nice contrast with the soft scallops. The dish looks and tastes bright and fresh. —Barb Carlucci, Orange Park, Florida
Nutrition Facts:
1 cup stir-fry with 3/4 cup rice: 378 calories, 7g fat (1g saturated fat), 27mg cholesterol, 750mg sodium, 57g carbohydrate (4g sugars, 5g fiber), 21g protein.
29/69
Zucchini Crust Pizza
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
My mother-in-law shared the recipe for this unique pizza with me. It's just right for brunch, lunch or a light supper. Loosen the nutritious zucchini crust from the pan with a metal spatula. —Ruth Denomme, Englehart, Ontario
Nutrition Facts:
1 piece: 188 calories, 10g fat (5g saturated fat), 30mg cholesterol, 514mg sodium, 12g carbohydrate (4g sugars, 1g fiber), 14g protein.
Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 fat.
30/69
Chicken Lettuce Wraps
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
Filled with chicken, mushrooms, water chestnuts and carrots, these lettuce wraps are both healthy and yummy. The gingerroot, rice wine vinegar and teriyaki sauce give them delicious Asian flair. —Kendra Doss, Smithville, Missouri
Nutrition Facts:
2 wraps: 230 calories, 9g fat (2g saturated fat), 63mg cholesterol, 278mg sodium, 12g carbohydrate (5g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat.
31/69
Summer Bounty Ratatouille
Total Time
1 hour 20 min
Servings
12 servings
From the Recipe Creator:
Make use of your garden's surplus with this comforting dish from the Provence region of France. It's a vegetable dish traditionally made with eggplant, tomatoes, onions, zucchini, garlic, bell peppers and various herbs. I highly recommend accompanying it with some freshly baked bread. —Phyllis Jacques, Venice, Florida
Nutrition Facts:
1 cup ratatouille with 1 cup bread cubes: 205 calories, 4g fat (1g saturated fat), 0 cholesterol, 542mg sodium, 38g carbohydrate (8g sugars, 6g fiber), 7g protein.
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Moroccan Flatbreads
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
My family loves these tacos with Middle Eastern seasoning lots of vegetables. Ground turkey or beef may be substituted for the lamb. —Arlene Erlbach, Morton Grove, Illinois
Nutrition Facts:
1/2 flatbread: 423 calories, 19g fat (8g saturated fat), 81mg cholesterol, 677mg sodium, 39g carbohydrate (15g sugars, 3g fiber), 24g protein.
33/69
Strawberry Chicken Salad
Total Time
45 min
Servings
4 servings plus 1 cup leftover dressing
From the Recipe Creator:
Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin
Nutrition Facts:
1 salad: 479 calories, 35g fat (3g saturated fat), 47mg cholesterol, 167mg sodium, 23g carbohydrate (15g sugars, 5g fiber), 22g protein.
34/69
Golden Beet and Peach Soup with Tarragon
Total Time
1 hour
Servings
6 servings
From the Recipe Creator:
One summer we had a bumper crop of peaches from our two trees, so I had fun experimenting with different recipes. After seeing a beet soup recipe in a cookbook, I changed it a bit to include our homegrown golden beets and sweet peaches. —Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
2/3 cup: 159 calories, 4g fat (1g saturated fat), 3mg cholesterol, 129mg sodium, 31g carbohydrate (26g sugars, 4g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 1 fruit, 1/2 fat.
35/69
Grilled Pineapple Chicken
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
A trip to Hawaii is easy with this juicy grilled pineapple chicken. Simply give it a quick marinade, fire up the grill and let it sizzle. We love this low-carb recipe! —Charlotte Rogers, Virginia Beach, Virginia
Nutrition Facts:
1 each: 187 calories, 4g fat (1g saturated fat), 94mg cholesterol, 209mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.
36/69
Blackened Catfish with Mango Avocado Salsa
Total Time
30 min
Servings
4 servings (2 cups salsa)
From the Recipe Creator:
A delightful and tasty rub makes this quick recipe fantastic. While the fish is sitting to allow the flavors to blend, you can easily assemble the salsa. My family loves this! —Laura Fisher, Westfield, Massachusetts
Nutrition Facts:
1 fillet with 1/2 cup salsa: 376 calories, 22g fat (4g saturated fat), 80mg cholesterol, 541mg sodium, 17g carbohydrate (9g sugars, 6g fiber), 28g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1/2 fat.
37/69
Grilled Chicken and Mango Skewers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Nutrition Facts:
1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
38/69
Keto Air-Fryer Meatballs
Total Time
40 min
Servings
4 servings
From the Recipe Creator:
I have been following a keto diet for a year and a half and have lost 130 pounds. With this recipe for tasty air-fried keto meatballs, you won't miss the bread crumbs at all! I like to eat these saucy meatballs on their own, but they're also great over zucchini noodles. —Holly Balzer-Harz, Malone, New York
Nutrition Facts:
4 meatballs with 1/3 cup sauce: 404 calories, 27g fat (13g saturated fat), 162mg cholesterol, 799mg sodium, 7g carbohydrate (3g sugars, 1g fiber), 31g protein.
39/69
Rotini Pasta Salad
Total Time
30 min
Servings
16 servings
From the Recipe Creator:
For a light meal, we toss rotini pasta with cucumber, zucchini and sweet peppers. Make this cucumber pasta salad into a main dish by adding grilled chicken. —Christine Schenher, Exeter, California
Nutrition Facts:
3/4 cup (calculated without olives): 142 calories, 5g fat (1g saturated fat), 4mg cholesterol, 219mg sodium, 20g carbohydrate (3g sugars, 2g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 fat.
40/69
Cilantro-Lime Chicken
Total Time
3 hours 15 min
Servings
6 servings
From the Recipe Creator:
As a working mom and home cook, I strive to have fabulous flavor-packed dinners that make my family smile. Nothing is more awesome than a slow-cooker recipe that makes it seem as though you've been cooking in the kitchen all day! —Mari Smith, Ashburn, Virginia
Nutrition Facts:
1 chicken thigh: 253 calories, 17g fat (4g saturated fat), 81mg cholesterol, 390mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 23g protein.
41/69
Grilled Mahi Mahi
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
Instead of grilling the usual hamburgers or chicken breasts, prepare this grilled mahi mahi and reel in raves! —Taste of Home Test Kitchen
Nutrition Facts:
1 fillet with 1/4 cup salsa: 195 calories, 2g fat (0 saturated fat), 124mg cholesterol, 204mg sodium, 12g carbohydrate (9g sugars, 2g fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1 fruit.
42/69
Sausage-Stuffed Zucchini
Total Time
50 min
Servings
6 servings
From the Recipe Creator:
I've always had to be creative when getting my family to eat vegetables, so I decided to make stuffed zucchini using the pizza flavors that everyone loves. It worked! We like to include sausage for a main dish but it could be a meatless side too. —Donna Marie Ryan, Topsfield, Massachusetts
Nutrition Facts:
2 stuffed zucchini halves: 206 calories, 9g fat (3g saturated fat), 39mg cholesterol, 485mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 17g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1/2 starch.
43/69
Grilled Chicken Ramen Salad
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I love this chicken ramen salad because it's a complete meal in one bowl. Everyone loves when it's on the table—that's a reaction that doesn't happen every night, so I appreciate the kudos when I get them! —Karen Carlson, Alameda, California
Nutrition Facts:
1 serving: 458 calories, 29g fat (4g saturated fat), 47mg cholesterol, 738mg sodium, 28g carbohydrate (10g sugars, 4g fiber), 22g protein.
44/69
Shrimp with Orzo and Feta
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
Tender, hearty and flavorful, this recipe is one of my favorites! Garlic and a splash of lemon add to the fresh taste and heart-healthy benefits of shrimp. —Sarah Hummel, Moon Township, Pennsylvania
Nutrition Facts:
1 cup: 406 calories, 12g fat (3g saturated fat), 180mg cholesterol, 307mg sodium, 40g carbohydrate (2g sugars, 9g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.
45/69
Cajun Grilled Shrimp
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
The kicked-up marinade on these shrimp makes this a flavor-packed dish. Serve over rice, and make sure to squeeze those charred lemons over top—that makes them taste extra bright and delicious. —Sharon Delaney-Chronis, South Milwaukee, Wisconsin
Nutrition Facts:
2 skewers: 168 calories, 5g fat (1g saturated fat), 184mg cholesterol, 575mg sodium, 7g carbohydrate (1g sugars, 2g fiber), 25g protein. Diabetic exchanges: 3 lean meat, 1/2 fruit, 1/2 fat.
46/69
Ginger-Curry Chicken Tacos
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
I love tacos (who doesn't?), but I wanted to put my own unique twist on them by incorporating some Indian flavors. These ginger-curry versions hit the spot! —Michael Cohen, Los Angeles, California
Nutrition Facts:
2 tacos: 335 calories, 8g fat (2g saturated fat), 68mg cholesterol, 768mg sodium, 36g carbohydrate (9g sugars, 2g fiber), 30g protein. Diabetic exchanges: 3 lean meat, 2 starch.
47/69
Feta Tomato-Basil Fish
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
Nutrition Facts:
1 serving: 241 calories, 8g fat (4g saturated fat), 113mg cholesterol, 660mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
48/69
Peanut Turkey Satay
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I found this recipe years ago and immediately served it to dinner guests. It’s easy and fun and takes only minutes to cook, but it makes a fancy entree for special occasions. The peanut butter and soy sauce lend a nice Asian flavor. —Lisa Mahon Fluegeman, Cincinnati, Ohio
Nutrition Facts:
1 skewer: 202 calories, 6g fat (1g saturated fat), 56mg cholesterol, 552mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
49/69
Tuna Teriyaki Kabobs
Total Time
40 min
Servings
8 kabobs
From the Recipe Creator:
I love to barbecue but don't always want a heavy dinner. These are perfect in the spring, and you'll have room for dessert! —Holly Battiste, Barrington, New Jersey
Nutrition Facts:
1 tuna kabob and 1 vegetable kabob: 389 calories, 16g fat (2g saturated fat), 66mg cholesterol, 444mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 2 vegetable, 2 fat.
50/69
Tomato Walnut Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
Nutrition Facts:
1 fillet: 202 calories, 10g fat (4g saturated fat), 67mg cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
51/69
Grecian Chicken
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas
Nutrition Facts:
1 serving: 172 calories, 5g fat (1g saturated fat), 56mg cholesterol, 393mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
52/69
Skillet Plum Chicken Tenders
Total Time
35 min
Servings
4 servings
From the Recipe Creator:
If you love plums, this recipe is for you! I combine the fruit with chicken tenders for a quick, easy and flavorful meal. Serve with brown rice or orzo pasta. —Nancy Heishman, Las Vegas, Nevada
Nutrition Facts:
1 serving: 343 calories, 6g fat (1g saturated fat), 83mg cholesterol, 483mg sodium, 33g carbohydrate (26g sugars, 2g fiber), 41g protein.
53/69
Sheet-Pan Chipotle-Lime Shrimp Bake
Total Time
50 min
Servings
4 servings
From the Recipe Creator:
I like to make this seafood dinner for company because it tastes amazing, but takes very little effort to throw together. Use asparagus, Broccolini or a mix of the two. It’s all about what's available for a decent price. —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1 serving: 394 calories, 17g fat (8g saturated fat), 168mg cholesterol, 535mg sodium, 41g carbohydrate (4g sugars, 6g fiber), 25g protein.
54/69
Grilled Halibut with Blueberry Salsa
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Give halibut a new summery spin. The salsa may seem sophisticated, but it’s really a cinch to prepare. —Donna Goutermont, Juneau, Alaska
Nutrition Facts:
1 fillet with 1/3 cup salsa: 239 calories, 9g fat (1g saturated fat), 45mg cholesterol, 521mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.
55/69
Caribbean Chicken
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This is a very simple recipe that uses easy-to-find ingredients. Serve with some steamed vegetables for a complete meal. Use cubes of pork or even shrimp instead of the chicken. —Courtney Stultz, Weir, Kansas
Nutrition Facts:
1 cup chicken mixture: 242 calories, 6g fat (1g saturated fat), 63mg cholesterol, 605mg sodium, 20g carbohydrate (15g sugars, 1g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1/2 fat.
56/69
Watermelon Gazpacho
Total Time
25 min
Servings
4 servings (1 quart)
From the Recipe Creator:
My refreshing gazpacho is a delightfully simple, elegant dish. Serve as a side or with pita and hummus for a meal. —Nicole Deelah, Nashville, Tennessee
Nutrition Facts:
1 cup: 58 calories, 0 fat (0 saturated fat), 0 cholesterol, 599mg sodium, 18g carbohydrate (15g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1 fruit.
57/69
Chicken Tostadas
Total Time
3 hours 10 min
Servings
8 servings
From the Recipe Creator:
These flavorful tostadas are super easy and family friendly. You won't believe how tender and juicy the chicken comes out. Just load up the tostadas with your favorite fresh toppings, and you have one simple, sensational meal. —Lisa Kenny, Houston, Texas
Nutrition Facts:
2 tostadas: 378 calories, 17g fat (7g saturated fat), 103mg cholesterol, 858mg sodium, 18g carbohydrate (1g sugars, 1g fiber), 36g protein.
58/69
Crab-Stuffed Avocado
Total Time
20 min
Servings
8 servings
From the Recipe Creator:
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
Nutrition Facts:
1 filled avocado half: 325 calories, 28g fat (6g saturated fat), 57mg cholesterol, 427mg sodium, 8g carbohydrate (0 sugars, 6g fiber), 13g protein.
59/69
Black Bean Bulgur Salad
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The only cooking in this easy bulgur salad is heating the broth and bulgur. You can adapt the recipe to your preference; if you want to add chopped cooked chicken, use chicken broth in place of vegetable broth. —Carole Resnick, Cleveland, Ohio
Nutrition Facts:
1 serving: 402 calories, 14g fat (5g saturated fat), 19mg cholesterol, 688mg sodium, 56g carbohydrate (6g sugars, 10g fiber), 16g protein.
60/69
Naked Fish Tacos
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after they've eaten this. I serve the dish with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Nutrition Facts:
1 serving: 293 calories, 16g fat (2g saturated fat), 83mg cholesterol, 663mg sodium, 6g carbohydrate (1g sugars, 3g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 3 fat, 1 vegetable.
61/69
Shrimp Cobb Salad
Total Time
30 min
Servings
2 servings
From the Recipe Creator:
This salad is both healthy and delicious. I often use a grill pan, but you can simply saute, too. Use any greens you like—it’s a versatile salad. — Nicholas Monfre, Hudson, Florida
Nutrition Facts:
1 serving: 726 calories, 59g fat (12g saturated fat), 349mg cholesterol, 1392mg sodium, 16g carbohydrate (3g sugars, 8g fiber), 36g protein.
62/69
Moo Shu Lettuce Cups
Total Time
3 hours 25 min
Servings
4 servings
From the Recipe Creator:
I took ordinary ground beef and turned it into a new classic with sweet and savory flavors that make this dish a new dinnertime favorite. We love them served in flour tortillas too! —Christine Keating, Norwalk, California
Nutrition Facts:
3 filled lettuce cups: 311 calories, 11g fat (4g saturated fat), 71mg cholesterol, 744mg sodium, 29g carbohydrate (19g sugars, 2g fiber), 25g protein.
63/69
Tuscan Fish Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Nutrition Facts:
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
64/69
Parmesan Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My husband and I are always looking for light fish recipes because of their health benefits. This one's a hit with him, and we've served it at dinner parties too. It's become a staple! —Michelle Martin, Durham, North Carolina
Nutrition Facts:
1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat, 1/2 fat.
65/69
How to Grill Chicken Breasts
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. —Linda Coss, Lake Forest, California
Nutrition Facts:
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
66/69
Ground Turkey Sweet Potato Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This quick one-dish dinner helped keep my husband and me on track throughout the week while we were still learning to balance our busy schedules. — Shannon Barden, Alpharetta, Georgia
Nutrition Facts:
1-1/3 cups: 318 calories, 14g fat (3g saturated fat), 76mg cholesterol, 628mg sodium, 24g carbohydrate (8g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1-1/2 starch.
67/69
Asian Chicken Rice Bowl
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
This super flavorful, nutrient-packed dish makes use of supermarket conveniences like coleslaw mix and rotisserie chicken. This recipe is easily doubled or tripled for large families. —Christianna Gozzi, Asteria, New York
Nutrition Facts:
1 serving: 429 calories, 15g fat (2g saturated fat), 62mg cholesterol, 616mg sodium, 38g carbohydrate (13g sugars, 5g fiber), 32g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.
68/69
Pressure-Cooker Lemon Chicken with Basil
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
No matter when I eat it, this tangy chicken dish always reminds me of summer meals with friends and family. The recipe produces a lot of lovely sauce; serve it as is or spoon it over some lightly herbed couscous. —Deborah Posey, Virginia Beach, Virginia
Nutrition Facts:
5 ounces cooked chicken: 200 calories, 4g fat (1g saturated fat), 94mg cholesterol, 337mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 37g protein. Diabetic Exchanges: 5 lean meat.
69/69
Chicken Quinoa Bowl
Total Time
40 min
Servings
2 servings
From the Recipe Creator:
I love this recipe because its simplicity allows me to spend time with my family while not sacrificing taste or nutrition. Plus the fresh spring flavors really shine through! —Allyson Meyler, Greensboro, North Carolina
Nutrition Facts:
1 serving: 491 calories, 21g fat (5g saturated fat), 101mg cholesterol, 715mg sodium, 35g carbohydrate (12g sugars, 6g fiber), 42g protein.
