There are:

– 13 Chicken Recipes

– 12 Beef Recipes

– 12 Egg Recipes

– 13 Kosher Fish Recipes

 

Each recipe includes a brief calorie estimation, prep time, explicitly measured ingredients, and clear, step-by-step instructions. Below, each recipe is presented using the standardized recipe format.

 

 

4. Recipe Collection

 

1. Chicken Recipes

 

Recipe 1: Grilled Citrus Herb Chicken

– **Calories:** 280 cal

– **Prep Time:** 20 minutes

 

• 3 oz chicken breast (skinless)
• 1 tbsp lemon juice
• • ½ tsp dried oregano
• • 1 clove garlic (minced)
• • Salt and pepper to taste

 

1. Preheat the grill pan over medium heat.
2. Marinate chicken with lemon juice, oregano, garlic, salt, and pepper for 10 minutes.
3. Grill the chicken for 6 minutes per side or until cooked thoroughly.
4. Slice and serve alongside a green salad.

 

#### Recipe 2: Spicy Mustard Chicken Wrap

– **Calories:** 310 cal

– **Prep Time:** 15 minutes

 

• 3 oz chicken breast, diced
• • 1 tsp Dijon mustard
• • 1 small whole grain tortilla
• • ¼ cup shredded lettuce
• • 1 tbsp diced tomatoes
• • A dash of cayenne pepper

 

1. Toss chicken pieces with Dijon mustard and cayenne pepper.
2. Sauté the chicken in a nonstick pan over medium heat until cooked (about 6–7 minutes).
3. Lay the tortilla flat; add shredded lettuce and tomatoes.
4. Fill with chicken, wrap tightly, and serve immediately.

 

#### Recipe 3: Lemon Garlic Baked Chicken

– **Calories:** 265 cal

– **Prep Time:** 25 minutes

 

• 3 oz chicken thigh (trimmed)
• • 1 tsp lemon zest and juice
• • 1 small garlic clove (smashed)
• • 1 tsp olive oil
• • A pinch each of salt and black pepper

 

1. Preheat the oven to 400°F (204°C).
2. Place chicken in a small baking dish; drizzle with olive oil and lemon zest/juice.
3. Add garlic, salt, and pepper.
4. Bake for 20 minutes until chicken is fully cooked.

 

#### Recipe 4: Chicken Avocado Salad

– **Calories:** 330 cal

– **Prep Time:** 15 minutes

 

• 3 oz grilled chicken breast, sliced
• • ½ avocado (diced)
• • 1 cup mixed greens
• • 1 tbsp balsamic vinegar
• • ½ tbsp olive oil

 

1. Combine mixed greens with avocado in a bowl.
2. Top with sliced grilled chicken.
3. In a separate small bowl, mix balsamic vinegar and olive oil.
4. Drizzle dressing over salad and toss gently.

 

#### Recipe 5: Ginger Soy Chicken Stir-Fry

– **Calories:** 345 cal

– **Prep Time:** 20 minutes

 

• 3 oz chicken breast, thinly sliced
• • 1 tsp low-sodium soy sauce
• • ½ tsp grated ginger
• • 1 cup assorted stir-fry vegetables (broccoli, bell pepper, snap peas)
• • 1 tsp sesame oil

 

1. Heat sesame oil in a pan over medium-high heat.
2. Add chicken slices, soy sauce, and ginger; stir-fry 5 minutes.
3. Add vegetables and cook for another 5 minutes until crisp-tender.
4. Serve immediately.

 

#### Recipe 6: Mediterranean Chicken Skewers

– **Calories:** 295 cal

– **Prep Time:** 25 minutes

 

• 3 oz chicken breast, cubed
• • ½ small red onion, cubed
• • ½ small red bell pepper, cubed
• • 1 tsp olive oil
• • ½ tsp dried basil
• • A squeeze of lemon

 

1. Preheat grill to medium heat.
2. Thread chicken, onion, and bell pepper alternately onto skewers.
3. Brush with olive oil, sprinkle basil, and drizzle with lemon juice.
4. Grill skewers for 5 minutes per side until chicken is cooked through.

 

#### Recipe 7: Pesto Chicken Zoodle Bowl

– **Calories:** 320 cal

– **Prep Time:** 20 minutes

 

• 3 oz chicken breast, grilled and sliced
• • 1 medium zucchini, spiralized
• • 2 tsp basil pesto (low-calorie version)
• • 5 cherry tomatoes, halved

 

1. In a bowl, combine zucchini noodles with cherry tomatoes.
2. Top with sliced grilled chicken.
3. Drizzle basil pesto over the dish.
4. Toss gently to combine and serve.

 

#### Recipe 8: Curried Chicken Soup

– **Calories:** 275 cal

– **Prep Time:** 30 minutes

 

• 3 oz chicken breast, shredded
• • 1 cup low-sodium chicken broth
• • ¼ cup diced carrots
• • ¼ cup diced celery
• • ½ tsp curry powder
• • 1 small garlic clove, minced

 

1. In a small saucepan, combine broth, carrots, celery, and garlic.
2. Bring to a simmer and add curry powder.
3. Stir in shredded chicken and cook for 10 minutes until vegetables are tender.
4. Serve hot.

 

#### Recipe 9: Thai Lime Chicken Salad

– **Calories:** 315 cal

– **Prep Time:** 15 minutes

 

• 3 oz poached chicken breast, shredded
• • 1 cup shredded cabbage
• • 1 tbsp lime juice
• • • 1 tsp fish sauce
• • • 1 small red chili, thinly sliced (optional)

 

1. Toss shredded cabbage with lime juice and fish sauce in a bowl.
2. Add shredded chicken and red chili.
3. Mix gently and plate immediately.
4. Enjoy a refreshing, tangy meal.

 

#### Recipe 10: Rosemary Balsamic Chicken

– **Calories:** 290 cal

– **Prep Time:** 22 minutes

 

• 3 oz chicken breast, whole
• • 1 tsp balsamic vinegar
• • ½ tsp chopped fresh rosemary
• • • 1 clove garlic, minced
• • • Salt and pepper to taste

 

1. Preheat oven to 375°F (190°C).
2. Rub chicken with balsamic vinegar, rosemary, garlic, salt, and pepper.
3. Place in a baking dish and roast for 20 minutes or until cooked.
4. Slice and serve with a side of steamed vegetables.

 

#### Recipe 11: Chicken Cabbage Stir-Fry

– **Calories:** 265 cal

– **Prep Time:** 20 minutes

 

• 3 oz chicken breast, thinly sliced
• • 1 cup shredded cabbage
• • 1 tsp soy sauce (low sodium)
• • • 1 small carrot, julienned
• • • ½ tsp ginger, grated

 

1. Stir-fry chicken with ginger in a nonstick pan until lightly browned (about 4 minutes).
2. Add cabbage and carrot; drizzle soy sauce and cook for 6 minutes.
3. Stir until vegetables are tender yet crisp.
4. Serve immediately.

 

#### Recipe 12: Chicken and Spinach Frittata

– **Calories:** 335 cal

– **Prep Time:** 25 minutes

 

• 3 oz cooked chicken breast, diced
• • 2 large eggs
• • 1 cup baby spinach leaves
• • • 1 tbsp grated Parmesan cheese
• • • Salt and pepper to taste

 

1. Preheat a small skillet over medium heat.
2. Whisk eggs with salt, pepper, and Parmesan.
3. Stir in diced chicken and spinach.
4. Pour mixture into skillet; cook until edges set, then finish under a broiler for 2 minutes.

#### Recipe 13: Salsa Chicken Lettuce Cups

– **Calories:** 300 cal

– **Prep Time:** 15 minutes

 

• 3 oz shredded chicken breast
• • ¼ cup salsa (no added sugar)
• • 1 large lettuce leaf (butter or romaine)
• • • 1 tbsp diced red onion
• • • A squeeze of fresh lime juice

 

1. In a bowl, combine shredded chicken with salsa, red onion, and lime juice.
2. Spoon mixture onto the lettuce leaf.
3. Roll gently and serve as an open wrap.
4. Enjoy as a light, protein-packed meal.

 

 

### B. Beef Recipes

 

#### Recipe 14: Mini Beef Stir-Fry Bowl

– **Calories:** 335 cal

– **Prep Time:** 20 minutes

 

• 3 oz lean beef (sirloin), thinly sliced
• • 1 cup mixed bell peppers, sliced
• • 1 tsp low-sodium soy sauce
• • • ½ tsp minced ginger
• • • ½ tsp olive oil

 

1. Heat olive oil in a skillet over medium-high heat.
2. Add beef and ginger; stir-fry for 4 minutes.
3. Add bell peppers and soy sauce; cook for an extra 4 minutes until peppers are tender.
4. Plate and serve immediately.

 

#### Recipe 15: Beef and Broccoli Medley

– **Calories:** 320 cal

– **Prep Time:** 18 minutes

 

• 3 oz lean beef, thinly sliced
• • 1 cup broccoli florets
• • 1 tsp oyster sauce (low sodium)
• • • ½ tsp sesame oil
• • • 1 small garlic clove, minced

 

1. In a pan, heat sesame oil over medium heat.
2. Sauté garlic for 1 minute.
3. Add beef and cook for 3 minutes until browned.
4. Toss in broccoli and oyster sauce; stir-fry for 4 additional minutes.

#### Recipe 16: Spicy Beef Lettuce Wraps

– **Calories:** 305 cal

– **Prep Time:** 15 minutes

 

• 3 oz ground lean beef
• • 1 large lettuce leaf
• • 1 tsp chili paste
• • • 1 tsp diced bell pepper
• • • Salt to taste

 

1. Brown ground beef in a nonstick pan; drain any excess fat.
2. Stir in chili paste and diced bell pepper until well mixed.
3. Season with salt and remove from heat.
4. Spoon beef mixture onto lettuce leaf and serve.

 

#### Recipe 17: Beef & Tomato Skillet

– **Calories:** 330 cal

– **Prep Time:** 20 minutes

 

• 3 oz lean beef strips
• • 1 medium tomato, diced
• • ½ small onion, thinly sliced
• • • 1 tsp olive oil
• • • Fresh basil to garnish

 

1. Heat olive oil in a skillet over medium heat.
2. Sauté onions until translucent (3 minutes).
3. Add beef strips and tomato; cook until beef is done (around 5 minutes).
4. Garnish with fresh basil and serve hot.

 

#### Recipe 18: Garlic Pepper Beef Bites

– **Calories:** 310 cal

– **Prep Time:** 15 minutes

 

• 3 oz beef sirloin, cut into small bites
• • ½ tsp black pepper
• • 1 small garlic clove, minced
• • • 1 tsp olive oil
• • • A squeeze of lemon juice

 

1. Toss beef bites with black pepper, garlic, and lemon juice.
2. Heat olive oil in a pan over medium-high heat.
3. Sauté beef bites for 6–7 minutes until browned and cooked through.
4. Serve immediately.

 

#### Recipe 19: Curried Beef and Spinach

– **Calories:** 325 cal

– **Prep Time:** 20 minutes

 

• 3 oz lean beef, cut into thin strips
• • 1 cup fresh spinach
• • ½ tsp curry powder
• • • 1 small garlic clove, minced
• • • 1 tsp olive oil

 

1. In a skillet, heat olive oil and sauté garlic until fragrant.
2. Add beef strips and curry powder; stir-fry for 4 minutes.
3. Toss in spinach and cook until wilted (about 2 minutes).
4. Serve hot.

 

#### Recipe 20: Beef Veggie Stew (Single-Portion)

– **Calories:** 335 cal

– **Prep Time:** 25 minutes

 

• 3 oz lean beef stew meat, cubed
• • ½ cup diced tomatoes
• • ¼ cup diced carrots
• • • ¼ cup green beans
• • • ½ tsp Italian herbs
• • • 1 cup low-sodium beef broth

 

1. In a small pot, combine beef, tomatoes, carrots, green beans, and herbs.
2. Pour in beef broth and bring to a simmer.
3. Cook for 20 minutes until beef is tender and vegetables are soft.
4. Serve warm.

 

#### Recipe 21: Beef Zoodle Bowl

– **Calories:** 300 cal

– **Prep Time:** 20 minutes

 

• 3 oz lean beef, sliced thin
• • 1 medium zucchini, spiralized
• • 1 tsp low-sodium soy sauce
• • • ½ tsp minced garlic
• • • 1 tsp sesame oil

 

1. Sauté garlic in sesame oil until fragrant.
2. Add beef slices and cook until browned, about 4 minutes.
3. Stir in zucchini noodles and soy sauce; cook for 3 minutes until slightly softened.
4. Serve immediately.

 

#### Recipe 22: Teriyaki Beef Skewers

– **Calories:** 345 cal

– **Prep Time:** 25 minutes

 

• 3 oz beef sirloin, cut into cubes
• • 1 tsp low-sodium teriyaki sauce
• • ¼ bell pepper, cubed
• • • ¼ red onion, cubed
• • • ½ tsp olive oil

 

1. Marinate beef cubes in teriyaki sauce for 10 minutes.
2. Thread beef, bell pepper, and red onion alternately onto skewers.
3. Brush with olive oil and grill for 5 minutes per side.
4. Serve hot.

 

#### Recipe 23: Steak and Eggplant Plate

– **Calories:** 345 cal

– **Prep Time:** 25 minutes

 

• 3 oz beef steak (lean cut)
• • ½ small eggplant, sliced into rounds
• • 1 tsp olive oil
• • • Salt, pepper, and rosemary to taste

 

1. Season steak with salt, pepper, and rosemary.
2. Sauté eggplant slices in olive oil until tender, about 5 minutes per side.
3. Grill steak for 4–5 minutes per side until medium-done.
4. Plate steak with eggplant rounds and serve.

 

 

### C. Egg Recipes

 

#### Recipe 24: Veggie-Powered Egg White Omelette

– **Calories:** 260 cal

– **Prep Time:** 15 minutes

 

• 3 egg whites
• • ¼ cup diced tomatoes
• • ¼ cup chopped spinach
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Whisk egg whites with salt and pepper.
2. Heat olive oil in a pan over medium heat.
3. Sauté tomatoes and spinach for 2 minutes.
4. Pour egg whites into the pan and cook until set, folding over gently.

 

#### Recipe 25: Classic Scrambled Eggs with Herbs

– **Calories:** 290 cal

– **Prep Time:** 10 minutes

 

• 2 large eggs
• • 1 tsp milk (optional)
• • • 1 tsp chopped chives
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Whisk eggs, milk, salt, and pepper in a bowl.
2. Heat olive oil in a nonstick pan over medium heat.
3. Pour in the egg mixture and gently scramble.
4. Stir in chopped chives just before serving.

 

#### Recipe 26: Mushroom Spinach Egg Muffin

– **Calories:** 265 cal

– **Prep Time:** 20 minutes

 

• 2 large eggs
• • ¼ cup sliced mushrooms
• • • ¼ cup baby spinach
• • • 1 tsp shredded low-fat cheese
• • • Salt and pepper to taste

 

1. Preheat oven to 375°F (190°C).
2. In a small bowl, whisk eggs with salt and pepper.
3. Stir in mushrooms and spinach, then pour into a greased muffin tin.
4. Bake for 12 minutes, sprinkle cheese on top, and serve.

 

#### Recipe 27: Mediterranean Egg Bowl

– **Calories:** 310 cal

– **Prep Time:** 15 minutes

 

• 2 large eggs, soft-boiled and halved
• • ½ cup mixed greens
• • • 5 cherry tomatoes, halved
• • • 1 tsp olive oil & lemon dressing

 

1. Arrange mixed greens in a bowl with cherry tomatoes.
2. Place soft-boiled egg halves on top.
3. Drizzle with olive oil and lemon dressing.
4. Season with salt and pepper as desired before serving.

 

#### Recipe 28: Zesty Avocado Egg Toast (Open-Faced)

– **Calories:** 330 cal

– **Prep Time:** 12 minutes

 

• 1 slice of whole-grain low-calorie bread
• • 1 large egg (fried in nonstick spray)
• • • ¼ avocado, mashed
• • • A sprinkle of red pepper flakes
• • • Salt and pepper to taste

 

1. Toast the bread slice until crisp.
2. Spread mashed avocado evenly on the toast.
3. Top with the fried egg.
4. Sprinkle red pepper flakes, salt, and pepper before serving.

 

#### Recipe 29: Poached Egg & Asparagus Plate

– **Calories:** 275 cal

– **Prep Time:** 15 minutes

 

• 1 large egg
• • 4 spears asparagus (steamed)
• • • 1 tsp lemon juice
• • • Salt and pepper to taste

 

1. Poach the egg in simmering water for 3 minutes for a runny yolk.
2. Arrange steamed asparagus on a plate.
3. Place the poached egg atop the asparagus.
4. Drizzle lemon juice over the dish; season with salt and pepper.

 

#### Recipe 30: Spinach Feta Egg Wrap

– **Calories:** 335 cal

– **Prep Time:** 15 minutes

 

• 2 large eggs, whisked
• • ½ cup fresh spinach, chopped
• • • 1 tbsp crumbled feta cheese
• • • 1 low-calorie whole wheat tortilla

 

1. Scramble the whisked eggs with spinach in a heated nonstick skillet.
2. Once eggs are nearly set, stir in feta cheese.
3. Spoon the mixture onto the tortilla.
4. Roll up and serve immediately.

 

#### Recipe 31: Herbed Egg Salad

– **Calories:** 320 cal

– **Prep Time:** 10 minutes

 

• 2 large hard-boiled eggs, chopped
• • 1 tsp Greek yogurt (light)
• • • 1 tsp Dijon mustard
• • • 1 tsp chopped parsley
• • • Salt and pepper to taste

 

1. In a small bowl, combine chopped eggs, Greek yogurt, Dijon mustard, and parsley.
2. Mix well until smooth and evenly combined.
3. Season with salt and pepper.
4. Serve on a bed of lettuce or as a spread.

 

#### Recipe 32: Egg & Veggie Frittata Cup

– **Calories:** 310 cal

– **Prep Time:** 18 minutes

 

• 2 large eggs
• • ¼ cup diced zucchini
• • • ¼ cup diced red bell pepper
• • • 1 tsp grated Parmesan cheese
• • • Salt and pepper to taste

 

1. Whisk eggs with salt, pepper, and Parmesan cheese.
2. Fold in zucchini and red bell pepper into the egg mixture.
3. Pour into a greased, oven-safe ramekin.
4. Bake at 375°F (190°C) for 12 minutes until set.

 

#### Recipe 33: Mediterranean Egg & Tomato Stack

– **Calories:** 305 cal

– **Prep Time:** 12 minutes

 

• 2 large eggs (fried sunny-side up with minimal oil spray)
• • ½ cup sliced tomatoes
• • • 1 tsp chopped basil
• • • Salt and pepper to taste

 

1. Fry eggs in a nonstick pan with minimal oil spray until the whites are set.
2. Layer sliced tomatoes on a plate.
3. Place sunny-side-up eggs on top.
4. Garnish with basil, salt, and pepper.

 

 

### D. Kosher Fish Recipes

 

#### Recipe 34: Lemon Dill Baked Cod

– **Calories:** 275 cal

– **Prep Time:** 20 minutes

 

• 3 oz cod fillet
• • 1 tsp lemon juice
• • • ½ tsp dried dill
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Preheat oven to 400°F (204°C).
2. Place cod in a small baking dish; drizzle with olive oil and lemon juice.
3. Sprinkle dill, salt, and pepper over the fillet.
4. Bake for 15 minutes until fish flakes easily.

 

#### Recipe 35: Herb-Crusted Salmon Bite

– **Calories:** 345 cal

– **Prep Time:** 15 minutes

 

• 3 oz salmon (skin removed)
• • ½ tsp mixed dried herbs (thyme, rosemary)
• • • 1 tsp lemon zest
• • • Salt and pepper to taste
• • • 1 tsp olive oil

 

1. Preheat a nonstick skillet over medium heat with olive oil.
2. Season salmon with mixed herbs, lemon zest, salt, and pepper.
3. Cook salmon for 4 minutes on each side until flakey.
4. Serve immediately with a squeeze of extra lemon juice.

 

#### Recipe 36: Pan-Seared Tilapia with Veggies

– **Calories:** 290 cal

– **Prep Time:** 20 minutes

 

• 3 oz tilapia fillet
• • 1 tsp olive oil
• • • ¼ cup sliced zucchini
• • • ¼ cup cherry tomatoes, halved
• • • Salt, pepper, and a pinch of paprika

 

1. Heat olive oil in a skillet over medium heat.
2. Season tilapia with salt, pepper, and paprika; cook each side for 4 minutes.
3. In the last 3 minutes, add zucchini and tomatoes to the pan.
4. Plate fish with veggies and serve hot.

 

#### Recipe 37: Citrus Ginger Salmon

– **Calories:** 335 cal

– **Prep Time:** 22 minutes

 

• 3 oz salmon fillet
• • 1 tsp grated ginger
• • • 1 tsp orange juice
• • • ½ tsp low-sodium soy sauce
• • • 1 tsp olive oil

 

1. Marinate salmon with ginger, orange juice, and soy sauce for 10 minutes.
2. Heat olive oil in a nonstick pan over medium heat.
3. Sear salmon for 4 minutes per side or until fully cooked.
4. Serve with a side of steamed greens.

 

#### Recipe 38: Baked Mackerel with Garlic Lemon

– **Calories:** 310 cal

– **Prep Time:** 25 minutes

 

• 3 oz mackerel fillet
• • 1 small garlic clove, minced
• • • 1 tsp lemon juice
• • • ½ tsp olive oil
• • • Salt and black pepper to taste

 

1. Preheat oven to 400°F (204°C).
2. Place mackerel in a baking dish; drizzle with olive oil and lemon juice, and add garlic, salt, and pepper.
3. Bake for 18–20 minutes until the flesh is flaky.
4. Serve with steamed vegetables.

 

#### Recipe 39: Sesame Crusted Sole

– **Calories:** 295 cal

– **Prep Time:** 20 minutes

 

• 3 oz sole fillet
• • 1 tsp sesame seeds
• • • ½ tsp low-sodium soy sauce
• • • 1 tsp olive oil
• • • A pinch of ground ginger

 

1. Lightly dust the sole fillet with sesame seeds and ground ginger.
2. Heat olive oil in a skillet over medium heat.
3. Sear the fillet for 3–4 minutes per side until golden and cooked.
4. Drizzle with soy sauce and serve immediately.

 

#### Recipe 40: Mediterranean Baked Halibut

– **Calories:** 335 cal

– **Prep Time:** 25 minutes

 

• 3 oz halibut fillet
• • 1 tsp olive oil
• • • 1 tsp diced olives
• • • 1 tsp diced tomatoes
• • • ½ tsp dried oregano
• • • Salt and pepper to taste

 

1. Preheat oven to 400°F (204°C).
2. Place halibut in a small baking dish; drizzle with olive oil and season with oregano, salt, and pepper.
3. Scatter diced olives and tomatoes over the fillet.
4. Bake for approximately 18 minutes until the fish flakes easily.

 

#### Recipe 41: Garlic Lemon Trout

– **Calories:** 305 cal

– **Prep Time:** 20 minutes

 

• 3 oz trout fillet
• • 1 tsp lemon juice
• • • 1 small garlic clove, minced
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Preheat the skillet with olive oil over medium heat.
2. Season trout with garlic, lemon juice, salt, and pepper.
3. Sear the trout for about 4–5 minutes per side until crispy and cooked through.
4. Serve warm with a garnish of fresh dill.

 

#### Recipe 42: Pesto Baked Bass

– **Calories:** 320 cal

– **Prep Time:** 22 minutes

 

• 3 oz kosher bass fillet
• • 1 tsp low-calorie basil pesto
• • • ½ tsp lemon zest
• • • Salt and pepper to taste
• • • 1 tsp olive oil

 

1. Preheat oven to 400°F (204°C).
2. Place bass fillet in a small dish; drizzle with olive oil and spread basil pesto over the top.
3. Sprinkle lemon zest, salt, and pepper.
4. Bake for 15–18 minutes until fish is cooked through.

 

#### Recipe 43: Mediterranean Tuna Salad

– **Calories:** 335 cal

– **Prep Time:** 15 minutes

 

• 3 oz chunk light tuna in water (drained)
• • ½ cup chopped mixed greens
• • • 1 tbsp diced cucumbers
• • • 1 tsp olive oil and lemon dressing
• • • Salt and pepper to taste

 

1. In a bowl, combine tuna with mixed greens and diced cucumbers.
2. Drizzle with olive oil and lemon dressing.
3. Mix gently and season with salt and pepper.
4. Serve immediately.

 

#### Recipe 44: Spiced Fish Tacos (Open-Faced)

– **Calories:** 350 cal

– **Prep Time:** 20 minutes

 

• 3 oz kosher white fish (e.g. cod or sole)
• • 1 small low-calorie corn tortilla
• • • 2 tbsp shredded cabbage
• • • 1 tsp lime juice
• • • A sprinkle of cumin and chili powder

 

1. Season fish with cumin and chili powder; pan-sear in a nonstick skillet for 4 minutes per side.
2. Place fish on top of the warmed tortilla spread with shredded cabbage.
3. Drizzle with lime juice.
4. Serve as an open-faced taco.

 

#### Recipe 45: Ginger Soy Fish Bowl

– **Calories:** 330 cal

– **Prep Time:** 18 minutes

 

• 3 oz kosher fish fillet
• • ½ cup steamed broccoli
• • • 1 tsp low-sodium soy sauce
• • • ½ tsp grated ginger
• • • 1 tsp olive oil

 

1. Marinate fish with soy sauce and ginger for 10 minutes.
2. Heat olive oil in a skillet over medium heat.
3. Sear the fish fillet for 4 minutes per side until cooked.
4. Serve fish atop steamed broccoli.

 

#### Recipe 46: Baked Herb-Crusted Pollock

– **Calories:** 315 cal

– **Prep Time:** 22 minutes

 

• 3 oz pollock fillet
• • 1 tsp Italian herb mix
• • • 1 tsp lemon juice
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Preheat oven to 400°F (204°C).
2. Rub fillet with olive oil, Italian herbs, lemon juice, salt, and pepper.
3. Place in a baking dish and bake for 15–18 minutes until flaky.
4. Serve with a wedge of lemon.

 

#### Recipe 47: Piquant Fish and Veggie Medley

– **Calories:** 335 cal

– **Prep Time:** 20 minutes

 

• 3 oz kosher white fish fillet
• • ½ cup diced bell peppers and zucchini
• • • 1 tsp olive oil
• • • ½ tsp smoked paprika
• • • Salt and pepper to taste

 

1. Preheat a skillet with olive oil over medium heat.
2. Sauté diced vegetables with smoked paprika for 3 minutes.
3. Add fish; cook for an additional 5–6 minutes until fish is flaky.
4. Season with salt and pepper and serve.

 

#### Recipe 48: Lemon Capers Fish Fillet

– **Calories:** 320 cal

– **Prep Time:** 18 minutes

 

• 3 oz kosher fish fillet
• • 1 tsp capers, rinsed
• • • 1 tsp lemon juice
• • • 1 tsp olive oil
• • • Salt and pepper to taste

 

1. Heat olive oil in a skillet over medium heat.
2. Add fish fillet and sear for 4 minutes per side.
3. Add capers and lemon juice during the final minute of cooking.
4. Serve garnished with additional lemon slices.

 

#### Recipe 49: Moroccan-Spiced Fish Stew

– **Calories:** 345 cal

– **Prep Time:** 25 minutes

 

• 3 oz kosher white fish, cut into bite-sized pieces
• • ½ cup diced tomatoes
• • • ¼ cup diced carrots
• • • ¼ cup spinach leaves
• • • ½ tsp Moroccan spice blend (cumin, coriander, paprika)
• • • 1 cup low-sodium vegetable broth

 

1. In a saucepan, combine tomatoes, carrots, and Moroccan spice blend with broth and bring to a simmer.
2. Add fish pieces and spinach; cook for 8–10 minutes until fish is cooked and vegetables soften.
3. Stir gently and adjust seasoning with salt and pepper.
4. Serve hot.

 

#### Recipe 50: Zesty Herb Fish en Papillote

– **Calories:** 335 cal

– **Prep Time:** 25 minutes

 

• 3 oz kosher fish fillet
• 2 thin slices of lemon
• 1 tsp chopped fresh parsley
• • • 1 tsp olive oil
• • • Salt and pepper to taste
• • • 1 small piece of parchment paper

 

1. Preheat oven to 400°F (204°C).
2. Place the fish on the parchment; drizzle with olive oil, and season with parsley, salt, and pepper.
3. Lay lemon slices on top, then fold the parchment to seal the packet.
4. Bake for 18 minutes; carefully open the packet and serve immediately.

 

 

## 5. Conclusion

 

This comprehensive recipe book provides 50 diabetic-friendly, single-serving meals that are low in calories yet rich in flavor. The recipes—designed exclusively using beef, chicken, eggs, or kosher fish—incorporate detailed ingredient measurements and step-by-step instructions in a highly standardized format. Emphasizing wholesome, whole-food ingredients and mindful preparation, these recipes help individuals with diabetes maintain steady blood sugar levels while enjoying diverse, tasty meals.

 

The research and development of these recipes drew upon principles from Kosher.com’s diabetic-friendly recipe collections and nutritional approaches such as those discussed in “Mastering Diabetes.” By adopting this structured format and innovative flavor combinations, the recipe book empowers its readers to experiment in the kitchen and adapt meals to their personal dietary needs.

 

 

## 6. References

 

1. Kosher.com. (2025, November 10). 27 Diabetic-Friendly Recipes For Every Day. Retrieved from [Kosher.com](https://www.kosher.com/article/27-diabetic-friendly-recipes-for-every-day/)
2. Mastering Diabetes. (n.d.). Retrieved from the relevant literature on whole-food, plant-based, low-fat approaches for diabetes management.

 

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Recipe Listings

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Below is an itemized list of 50 recipes. For each recipe, you’ll find the title, estimated calories, preparation time, and detailed cooking steps.

 

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### 1. Chickpea Patties with Mango Chutney


• Calories: 310 kcal per patty
• Prep Time: 12 minutes (mix) + 14 minutes (cook)
• Method:

1. Drain and mash chickpeas, then mix with finely chopped onions, garlic, ginger, green chilies, and coriander leaves.

2. Form into patty shapes and shallow fry in a small amount of oil until golden.

3. Prepare a fresh, tangy mango chutney by blending ripe mango, mint leaves, lemon juice, a pinch of salt, and roasted cumin.

4. Serve the patties topped with a dollop of chutney.

 

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### 2. Chia Seed Falooda


• Calories: 120 kcal per serving
• Prep Time: 8 hours (soak, or overnight)
• Method:

1. Soak chia seeds in cold water overnight.

2. Blend soaked seeds with a few raspberries and a half tablespoon of slivered almonds.

3. Chill in the refrigerator before serving for a refreshing dessert or light snack.

 

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### 3. Curried Chickpea Stew with Roasted Vegetables


• Calories: 180 kcal per 2-cup serving
• Prep Time: 20 minutes prep, 30 minutes cooking
• Method:

1. Toss chopped carrots, cauliflower, bell peppers, and zucchini with turmeric, cumin, and salt. Roast in the oven until lightly charred.

2. Sauté onions, garlic, ginger, and green chilies in a pan with a teaspoon of mustard or vegetable oil.

3. Add canned or pre-cooked chickpeas and roasted vegetables along with a splash of water and simmer.

4. Season with garam masala and fresh coriander, then serve hot.

 

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### 4. Whole-Wheat Spinach Parathas


• Calories: 130 kcal per paratha
• Prep Time: 10 minutes mixing, 1 hour rest/dough fermentation
• Method:

1. Knead whole wheat flour with finely chopped spinach, green chilies, and salt into a soft dough; let rest for 1 hour.

2. Divide dough into balls and roll out thin circles.

3. Cook each paratha on a hot tawa (griddle) with minimal oil until golden on both sides.

4. Serve with a side of fresh raita or pickle.

 

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### 5. Red Lentil Dal with Jicama Chips


• Calories: 140 kcal per serving (1/3 cup dal with 3 chips)
• Prep Time: 10 minutes prep, 25 minutes simmering
• Method:

1. Rinse red lentils and pressure-cook with turmeric, cumin seeds, and a pinch of salt until soft.

2. In a separate pan, thinly slice jicama, sprinkle with a little salt and chili powder, and bake until crispy.

3. Serve the warm dal with the crunchy jicama chips arranged on top.

 

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### 6. Indian Vegetable Curry


• Calories: 150 kcal per 1 ¼ cup serving
• Prep Time: 20 minutes prep, 20 minutes cooking
• Method:

1. Sauté diced tomatoes, onions, and garlic in oil with spices like cumin, coriander, turmeric, and a hint of garam masala.

2. Add mixed vegetables including potatoes, green beans, peas, and carrots.

3. Stir in a small amount of water and simmer until vegetables are tender with a thick, aromatic gravy.

4. Garnish with fresh cilantro.

 

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### 7. Thukpa (Khapli Wheat Noodle Soup)


• Calories: ~200 kcal per bowl
• Prep Time: 20 minutes prep, 10 minutes cooking
• Method:

1. Prepare khapli wheat dough; roll into irregular bite-sized strips to use as noodles.

2. In a large pot, sauté ginger, garlic, and finely chopped onions in mustard oil; add chopped tomatoes and a pinch of turmeric.

3. Add vegetable broth and bring to a boil; add assorted vegetables (spinach, radish, carrots, and spring onions).

4. Drop in the dough strips and simmer for 10 minutes. Garnish with coriander and lemon juice.

 

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### 8. Vegetable Momos


• Calories: ~160 kcal per momo
• Prep Time: 5 minutes dough preparation, 12 minutes steaming per batch
• Method:

1. For the dough, mix whole wheat flour with a pinch of salt and water; knead until soft.

2. Prepare a filling by finely chopping broccoli, bean sprouts, carrots, ginger, garlic, and green chili.

3. Roll dough into small circles, spoon a tablespoon of filling into each, and fold into a semi-circle, sealing edges.

4. Steam the momos for 12 minutes until tender, and serve with a tangy tomato chutney.

 

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### 9. Labra (Bengali Mixed Vegetable Dish)


• Calories: ~170 kcal per serving
• Prep Time: 15 minutes prep, 10 minutes initial sauté, 8–10 minutes simmering
• Method:

1. Cut vegetables such as eggplant, carrots, cauliflower, cabbage, and sweet potato into chunks.

2. Heat mustard oil with a pinch of panch phoron and dry red chilies; add a pinch of asafoetida and ginger paste.

3. Add the firmer vegetables first, cover, and let steam in their own juices.

4. Once softened, stir to coat with spices; garnish with chopped coriander.

 

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### 10. Doi Potol (Pointed Gourd in Spiced Yogurt)


• Calories: ~180 kcal per serving
• Prep Time: 10 minutes prep, 25–30 minutes cooking
• Method:

1. Peel and slit small pointed gourds; lightly marinate with salt and turmeric.

2. Fry the gourds in minimal oil until just softened.

3. In the same pan, add whole spices (cardamom, cloves, bay leaf, cinnamon) and ginger paste.

4. Stir in a prepared paste of cumin, coriander, red chili, and black pepper, then whisk in vegan yogurt (or low-fat curd) and a dash of stevia powder.

5. Simmer until the flavors meld; finish with a sprinkle of garam masala.

 

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### 11. Khichadi with Brown Rice and Lentils


• Calories: ~210 kcal per serving
• Prep Time: 10 minutes prep, 30 minutes pressure cooking
• Method:

1. Combine brown rice, split red lentils, and toor dal in a pressure cooker with chopped carrots, peas, and beans.

2. Temper with cumin seeds, cardamom, cloves, and bay leaf in 2 tsp vegetable oil before adding to the cooker.

3. Add hot water and a pinch each of turmeric and chili powder.

4. Pressure cook until soft, then garnish with chopped coriander.

 

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### 12. Spicy Egg Bhurji with Vegetables


• Calories: ~190 kcal per serving
• Prep Time: 5 minutes prep, 10 minutes cooking
• Method:

1. Sauté chopped onions, tomatoes, green chilies, and bell peppers in a teaspoon of oil with turmeric and cumin powder.

2. Crack eggs into the pan and stir continuously to scramble softly.

3. Season with salt, garam masala, and fresh coriander.

4. Serve hot with a side of whole-wheat toast or a small roti.

 

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### 13. Paneer Tikka Salad


• Calories: ~220 kcal per serving
• Prep Time: 10 minutes marination, 10 minutes grilling, 5 minutes assembling
• Method:

1. Marinate cubes of low-fat paneer in a mixture of yogurt, turmeric, red chili powder, cumin, and lemon juice for 10 minutes.

2. Grill or pan-fry the paneer until charred lightly.

3. Toss with mixed greens, thinly sliced onions, cucumbers, and tomatoes.

4. Drizzle with a light mint-coriander dressing and serve.

 

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### 14. Spinach & Mushroom Omelette


• Calories: ~180 kcal per serving
• Prep Time: 5 minutes prep, 8 minutes cooking
• Method:

1. Sauté sliced mushrooms, spinach, onions, and diced tomatoes in a teaspoon of oil with a pinch of black pepper and salt.

2. Beat 2 eggs lightly and pour over the vegetables in the heated pan.

3. Cook until set and fold gently.

4. Garnish with chopped coriander and serve warm.

 

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### 15. Moong Dal Chilla (Savory Lentil Pancakes)


• Calories: ~160 kcal per pancake
• Prep Time: 5 minutes blending, 12 minutes cooking
• Method:

1. Soak yellow moong dal for a couple of hours; blend with ginger, green chili, and salt until smooth.

2. Stir in finely chopped spinach and onions.

3. Pour a ladleful on a hot nonstick griddle and spread thinly, cooking until bubbles form on the surface.

4. Flip and cook until crisp; serve with a mint chutney.

 

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### 16. Cabbage & Peas Stir Fry


• Calories: ~110 kcal per serving
• Prep Time: 5 minutes prep, 8 minutes cooking
• Method:

1. Shred cabbage finely and combine with fresh green peas and diced carrots.

2. Heat a teaspoon of oil and temper with mustard seeds and curry leaves.

3. Add vegetables and sauté with turmeric, salt, and a squeeze of lemon juice until just tender.

4. Garnish with chopped coriander and serve immediately.

 

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### 17. Mixed Vegetable Upma


• Calories: ~200 kcal per serving
• Prep Time: 5 minutes prep, 15 minutes cooking
• Method:

1. Dry roast semolina (sooji) lightly until fragrant.

2. In a separate pan, temper mustard seeds, cumin, urad dal, and curry leaves in oil.

3. Add finely chopped carrots, peas, and beans; sauté until crisp.

4. Pour in water, bring to a boil, then stir in the roasted semolina gradually.

5. Simmer until thick and garnish with cashews and coriander.

 

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### 18. Cauliflower Rice Pulao


• Calories: ~150 kcal per serving
• Prep Time: 10 minutes prep, 15 minutes cooking
• Method:

1. Pulse cauliflower florets in a food processor until it resembles rice grains.

2. Sauté cumin seeds, sliced onions, and mixed vegetables (carrots, peas, bell pepper) in minimal oil.

3. Add the cauliflower rice, turmeric, garam masala, and salt; cook on medium heat, stirring frequently.

4. Garnish with chopped mint and serve hot.

 

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### 19. Lentil and Spinach Soup


• Calories: ~140 kcal per bowl
• Prep Time: 10 minutes prep, 25 minutes cooking
• Method:

1. Boil red or green lentils with water until tender.

2. In another pan, temper cumin seeds, garlic, and finely chopped onions in a teaspoon of oil.

3. Add fresh spinach leaves, a pinch of turmeric, and the cooked lentils along with water.

4. Simmer for 10 minutes, blend slightly if desired for a thicker texture, then season with salt and pepper.

 

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### 20. Ragi Dosa with Tomato Chutney


• Calories: ~170 kcal per dosa
• Prep Time: 5 minutes batter blending, 12 minutes cooking
• Method:

1. Blend ragi flour, a little rice flour, and water to create a thin batter; let rest for 30 minutes.

2. Spread a ladle of batter thinly on a hot griddle; drizzle a few drops of oil and cook until crisp.

3. For the chutney, blend tomatoes, red chilies, garlic, and a few curry leaves with salt.

4. Serve dosa folded with tomato chutney.

 

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### 21. Vegetable Poha


• Calories: ~190 kcal per serving
• Prep Time: 5 minutes prep, 10 minutes cooking
• Method:

1. Rinse beaten rice (poha) thoroughly and drain.

2. In a pan, temper mustard seeds, curry leaves, and a pinch of asafoetida in minimal oil.

3. Add chopped onions, green chilies, diced potatoes, and peas; cook until tender.

4. Stir in poha, turmeric, salt, and lemon juice; toss well and garnish with roasted peanuts and coriander.

 

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### 22. Sprouted Moong Salad with Boiled Egg


• Calories: ~210 kcal per serving
• Prep Time: 5 minutes assembly (if sprouts are pre-soaked) + 10 minutes for boiling egg
• Method:

1. In a bowl, mix sprouted moong beans with finely chopped onions, tomatoes, and cucumbers.

2. Season with salt, chaat masala, lemon juice, and chopped mint.

3. Top with a sliced boiled egg for extra protein.

4. Toss and serve chilled.

 

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### 23. Zucchini & Carrot Raita with Boiled Egg


• Calories: ~130 kcal per serving
• Prep Time: 10 minutes
• Method:

1. Grate zucchini and carrots and lightly salt them; let the water drain.

2. Mix with low-fat yogurt, a pinch of roasted cumin powder, and black pepper.

3. Slice a boiled egg and arrange on top.

4. Garnish with fresh coriander leaves and serve as a cooling side dish.

 

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### 24. Okra Bhaji


• Calories: ~140 kcal per serving
• Prep Time: 5 minutes prep, 10 minutes cooking
• Method:

1. Slice okra into ½-inch pieces; toss with a little rice flour and salt to reduce sliminess.

2. In a pan, heat a teaspoon of oil, add mustard seeds and curry leaves for tempering.

3. Add okra slices along with turmeric, cumin, and red chili powder; stir-fry on medium heat until tender and lightly crispy.

4. Serve immediately with lemon wedges.

 

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### 25. Bitter Gourd Stir Fry


• Calories: ~120 kcal per serving
• Prep Time: 5 minutes prep, 12 minutes cooking
• Method:

1. Slice bitter gourd thinly and remove seeds; sprinkle salt and let sit to remove excess bitterness.

2. Rinse and squeeze dry; stir-fry with mustard seeds, turmeric, and asafoetida in a teaspoon of oil.

3. Add chopped onions and green chilies; cook until tender.

4. Finish with a squeeze of lemon juice and serve hot.

 

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### 26. Pumpkin Curry


• Calories: ~160 kcal per serving
• Prep Time: 10 minutes prep, 20 minutes cooking
• Method:

1. Cube pumpkin and steam until soft.

2. In a pan, sauté onions, garlic, and ginger with cumin and turmeric in minimal oil.

3. Add pumpkin cubes, diced tomatoes, and a dash of water; simmer until flavors blend.

4. Season with garam masala and coriander powder, then garnish with fresh mint.

 

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### 27. Low-Fat Palak Paneer


• Calories: ~200 kcal per serving
• Prep Time: 10 minutes prep, 20 minutes cooking
• Method:

1. Blanch spinach leaves and blend into a smooth puree with garlic and ginger.

2. Sauté cubes of low-fat paneer lightly until edges are golden.

3. In a pan, temper cumin and red chili powder in a teaspoon of oil before adding the spinach puree.

4. Simmer for 10 minutes, then add paneer and finish with a drizzle of lemon juice and chopped fenugreek leaves.

 

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### 28. Roasted Beet and Carrot Salad


• Calories: ~150 kcal per serving
• Prep Time: 10 minutes prep, 25 minutes roasting
• Method:

1. Cube beets and carrots; toss with olive oil, salt, cumin, and a dash of lemon juice.

2. Roast in a preheated oven at 400°F (200°C) for about 25 minutes, until tender.

3. Let cool, then toss with fresh mint and a light yogurt dressing.

4. Serve as a nutritious side salad.

 

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### 29. Tinda Masala


• Calories: ~140 kcal per serving
• Prep Time: 10 minutes prep, 15 minutes cooking
• Method:

1. Peel and dice tinda (apple gourd) into small cubes.

2. Sauté finely chopped onions, tomatoes, ginger, garlic, and green chilies in a teaspoon of oil.

3. Add diced tinda with turmeric, cumin, coriander, and salt; cook covered until soft.

4. Garnish with fresh coriander and serve hot.

 

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### 30. Bottle Gourd Sambar


• Calories: ~180 kcal per serving
• Prep Time: 10 minutes prep, 25 minutes simmering
• Method:

1. Cut bottle gourd into small cubes.

2. In a pressure cooker, combine bottle gourd, split pigeon peas, tomatoes, tamarind extract, and sambar powder.

3. Pressure cook for 2–3 whistles until vegetables are soft.

4. Temper with mustard seeds and curry leaves in a teaspoon of oil; add to the sambar and serve.

 

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### 31. Methi Thepla


• Calories: ~150 kcal per thepla
• Prep Time: 10 minutes prep, 10 minutes cooking
• Method:

1. Mix whole wheat flour with chopped fresh fenugreek (methi) leaves, cumin, turmeric, and salt; add water gradually to form a soft dough.

2. Divide into small balls and roll thin round discs.

3. Cook each on a hot tawa lightly brushed with oil until spots form, then flip and cook the other side.

4. Serve hot, optionally with a side of yogurt.

 

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### 32. Vegetable Shakshuka


• Calories: ~190 kcal per serving
• Prep Time: 5 minutes prep, 15 minutes cooking
• Method:

1. Sauté onions, bell peppers, tomatoes, and garlic in a pan with paprika, cumin, and a pinch of chili powder.

2. Create small wells in the thick sauce and crack an egg into each well.

3. Cover and cook until eggs are poached to your liking.

4. Garnish with parsley and serve with whole-wheat toast.

 

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### 33. Rajma Salad


• Calories: ~200 kcal per serving
• Prep Time: 10 minutes (using pre-cooked kidney beans)
• Method:

1. Toss boiled kidney beans with chopped onions, tomatoes, cucumber, and bell peppers.

2. Season with chaat masala, black salt, and lemon juice.

3. Add finely chopped coriander leaves and mix well.

4. Chill for 10 minutes before serving.

 

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### 34. Cucumber & Mint Raita with Boiled Egg


• Calories: ~120 kcal per serving
• Prep Time: 5 minutes prep
• Method:

1. Grate cucumber and mix with low-fat yogurt, finely chopped mint, and a pinch of roasted cumin powder.

2. Season lightly with salt and pepper.

3. Top with slices of boiled egg and garnish with a dash of lemon juice.

4. Serve cool.

 

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### 35. Egg Paratha


• Calories: ~250 kcal per paratha
• Prep Time: 10 minutes dough preparation, 15 minutes cooking
• Method:

1. Prepare whole wheat dough and roll out a small circle.

2. Beat 1 egg with finely chopped onions, green chilies, and coriander leaves.

3. Place the egg mixture in the center of the dough and seal the edges.

4. Roll gently and cook on a hot griddle until both sides are golden brown.

5. Serve hot with a side of chutney.

 

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### 36. Avocado & Tomato Chutney Toast


• Calories: ~230 kcal per serving
• Prep Time: 5 minutes
• Method:

1. Mash half an avocado with diced tomatoes, red onion, cilantro, salt, and pepper.

2. Toast a slice of whole grain bread.

3. Spread the avocado-tomato chutney generously on the toast.

4. Optionally, top with a sprinkle of chaat masala and a squeeze of lime.

 

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### 37. Spiced Lentil Patties


• Calories: ~200 kcal per patty
• Prep Time: 10 minutes prep, 15 minutes cooking
• Method:

1. Blend soaked brown lentils with garlic, ginger, chopped spinach, and spices (cumin, coriander, turmeric).

2. Form into flat patties.

3. Pan-fry in a nonstick skillet with a teaspoon of oil until crisp and brown.

4. Serve with a side of mint yoghurt dip.

 

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### 38. Quinoa Pulao with Vegetables


• Calories: ~210 kcal per serving
• Prep Time: 5 minutes prep, 20 minutes cooking
• Method:

1. Rinse quinoa and cook until fluffy.

2. In a pan, sauté cumin seeds, sliced onions, carrots, peas, and bell peppers in minimal oil.

3. Mix in the quinoa along with turmeric, coriander powder, and salt.

4. Garnish with chopped cilantro before serving.

 

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### 39. Moong Dal Cheela with Spinach


• Calories: ~175 kcal per cheela
• Prep Time: 5 minutes blending, 12 minutes cooking
• Method:

1. Blend soaked moong dal with salt, ginger, and green chili to a smooth batter.

2. Stir in finely chopped spinach and onions.

3. Spread spread a ladleful onto a hot nonstick tawa, cook until edges crisp up, then flip.

4. Serve with coriander chutney.

 

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### 40. Vegetable Idli with Sambar


• Calories: ~190 kcal per idli with a side of sambar
• Prep Time: 10 minutes (if idli batter is pre-made), 20 minutes steaming
• Method:

1. Prepare idli batter enriched with grated carrots, spinach, and finely chopped green chilies.

2. Pour into idli molds and steam for 15–20 minutes.

3. Serve with a thin, spiced lentil sambar seasoned with tamarind and sambar powder.

 

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### 41. Bajra Roti with Mixed Vegetable Curry


• Calories: ~230 kcal per serving
• Prep Time: 10 minutes for roti dough, 15 minutes for roti cooking, 20 minutes for curry
• Method:

1. Prepare a dough using bajra (pearl millet) flour with water and salt; roll out small rotis.

2. Cook on a hot tawa until crisp.

3. For the curry, stir-fry mixed vegetables with onions, tomatoes, turmeric, and coriander powder.

4. Serve roti with a side of the curry.

 

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### 42. Low-Calorie Vegetable Korma


• Calories: ~200 kcal per serving
• Prep Time: 10 minutes prep, 20 minutes cooking
• Method:

1. Blanch mixed vegetables (cauliflower, peas, carrots) briefly.

2. In a pan, sauté onions, ginger, garlic, and spices (cardamom, cloves, nutmeg) in minimal oil.

3. Add the vegetables, a splash of low-fat coconut milk, and simmer until creamy.

4. Garnish with toasted almonds and serve with brown rice.

 

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### 43. Tofu Tikka Masala


• Calories: ~210 kcal per serving
• Prep Time: 10 minutes marination, 15 minutes cooking
• Method:

1. Cube firm tofu and marinate in yogurt, turmeric, red chili powder, and garam masala.

2. Grill the tofu cubes until lightly charred.

3. Prepare a tomato-based sauce by simmering onions, garlic, ginger, and tomato puree with spices.

4. Mix in the tofu and simmer for 5 minutes; garnish with fresh cilantro.

 

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### 44. Vegetable Biryani with Cauliflower Rice


• Calories: ~230 kcal per serving
• Prep Time: 15 minutes prep, 25 minutes cooking
• Method:

1. Pulse cauliflower into rice-sized granules; lightly sauté with cumin.

2. In a separate pot, sauté mixed vegetables with biryani masala and saffron-infused water.

3. Layer the vegetable mixture with the cauliflower “rice” and gently combine.

4. Garnish with fried onions and mint.

 

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### 45. Steamed Dhokla


• Calories: ~150 kcal per serving
• Prep Time: 8 minutes batter preparation, 15 minutes steaming
• Method:

1. Blend gram flour with water, ginger, green chilies, and salt to form a smooth batter; let ferment for 30 minutes if time permits.

2. Stir in a pinch of turmeric and lemon juice.

3. Pour into a greased dish and steam for 15 minutes until spongy.

4. Temper with mustard seeds, curry leaves, and green chilies in a teaspoon of oil; pour over the dhokla before serving.

 

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### 46. Sprouted Lentil Salad


• Calories: ~170 kcal per serving
• Prep Time: 5 minutes (if sprouts are pre-prepared)
• Method:

1. Toss sprouted moong or mixed lentils with finely chopped tomatoes, cucumber, and red onion.

2. Dress with lemon juice, salt, and a dash of roasted cumin powder.

3. Add chopped coriander for garnish and serve immediately.

 

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### 47. Carrot and Beet Soup


• Calories: ~150 kcal per bowl
• Prep Time: 10 minutes prep, 20 minutes simmering
• Method:

1. Roast carrots and beets until tender; then puree with a little water.

2. In a pot, sauté onions with ginger and garlic; add the vegetable puree.

3. Season with cumin, coriander, and a pinch of black pepper.

4. Simmer for 10 minutes, then garnish with a swirl of low-fat cream and parsley.

 

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### 48. Spinach and Corn Tikki


• Calories: ~180 kcal per tikki
• Prep Time: 10 minutes mixing, 15 minutes shallow frying
• Method:

1. Mix boiled sweet corn, chopped spinach, mashed potato, green chili, and spices (cumin, coriander, amchur) into a batter.

2. Shape into tikkis (small patties) and coat lightly with whole wheat flour.

3. Shallow fry on a nonstick skillet until crisp and golden.

4. Serve with mint-coriander chutney.

 

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### 49. Cabbage and Pea Soup


• Calories: ~140 kcal per bowl
• Prep Time: 5 minutes prep, 20 minutes cooking
• Method:

1. Finely shred cabbage and combine with fresh green peas and diced carrots in a pot.

2. Sauté onions and garlic in minimal oil, then add vegetables with water and a pinch of turmeric.

3. Simmer until vegetables are tender, then blend partially for texture.

4. Season with salt, black pepper, and a squeeze of lemon juice before serving.

 

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### 50. Date & Nut Energy Bars with Spices


• Calories: ~150 kcal per bar
• Prep Time: 10 minutes mixing, 1 hour chilling
• Method:

1. Pulse dates, almonds, cashews, and a few walnuts in a food processor until sticky.

2. Mix in a pinch of cinnamon, cardamom, and a dash of ginger powder.

3. Press the mixture evenly into a lined tray and refrigerate for 1 hour until firm.

4. Cut into small bars and store refrigerated for a nutrient‐dense snack.

 

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1. Conclusion

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This compilation of fifty low-calorie, diabetic-friendly, Indian vegetarian recipes offers a rich mix of flavors and textures—from savory pancakes and hearty stews to refreshing salads and innovative uses of traditional ingredients. Each recipe is designed to support balanced blood sugar levels while embracing the spices and cooking methods of Indian cuisine. With clear instructions and portioned servings for one person, the recipes empower individuals to enjoy a varied diet that supports their health goals without sacrificing taste.

 

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2. References

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• Diabetes Food Hub. Retrieved from https://diabetesfoodhub.org/recipes/indian
• Freedom From Diabetes. Retrieved from https://www.freedomfromdiabetes.org/blog/
• Traditional Indian Culinary Practices and Recent Nutritional Studies.

 

By integrating research insights with classic Indian flavors, this recipe book serves as a comprehensive guide for preparing healthy, tasty, and diabetes-friendly meals tailored to individual portions.

 

 

 

Mediterranean Small Meal Recipes

 

Group 1: Diabetes Food Hub Selections

 

1. **Curried Chickpea Stew with Roasted Vegetables**

– **Prep Time:** 20 minutes; **Cooking Time:** 30 minutes; **Calories (per serving):** ~180

– **Key Ingredients:** Chickpeas, mixed vegetables (e.g., carrots, zucchini, bell peppers), onion, garlic, curry powder, canned tomatoes, vegetable broth, fresh cilantro, olive oil.

– **Instructions Summary:**

• Sauté onions and garlic in olive oil.
• Add vegetables, chickpeas, and spices (curry powder).
• Stir in tomatoes and broth; simmer until veggies are tender.
• Garnish with chopped cilantro.

 

2. **Watermelon Quinoa Salad**

– **Prep Time:** 10 minutes; **Cooking Time:** 15 minutes; **Calories:** ~310

– **Key Ingredients:** Quinoa, watermelon cubes, cucumber, red onion, mint leaves, lemon juice, olive oil, salt, and black pepper.

– **Instructions Summary:**

• Cook quinoa until fluffy.
• Toss with watermelon, diced cucumber, thinly sliced red onion, and chopped mint.
• Drizzle lemon juice and olive oil; season with salt and pepper.

 

3. **Parsley Dill Ricotta Dip**

– **Prep Time:** 1 hour (including chilling); **Calories:** ~70 per 2 oz serving

– **Key Ingredients:** Ricotta cheese, finely chopped parsley, chopped fresh dill, lemon zest, garlic powder, salt, pepper, olive oil.

– **Instructions Summary:**

• Mix ricotta with herbs, lemon zest, garlic powder, salt, and pepper.
• Drizzle with olive oil and chill to serve with raw veggies or whole grain crackers.

 

4. **Stuffed Chicken Breast with California Dates, Spinach & Herbed Ricotta**

– **Prep Time:** 20 minutes; **Cooking Time:** 25 minutes; **Calories:** ~270 per serving

– **Key Ingredients:** Chicken breast, dates, fresh spinach, herbed ricotta (can be plain ricotta mixed with basil and oregano), salt, pepper, olive oil.

– **Instructions Summary:**

• Butterfly the chicken breast and spread a thin layer of herbed ricotta.
• Top with chopped dates and spinach.
• Roll up, secure with toothpicks, sear on stovetop, and finish baking until cooked through.

 

5. **Roasted Veggie Grain Bowl with Seared Tilapia & Herbed Yogurt Sauce**

– **Prep Time:** 20 minutes; **Cooking Time:** 35 minutes; **Calories:** ~350

– **Key Ingredients:** Tilapia fillet, quinoa (or your choice of grain), mixed roasted vegetables (e.g., bell pepper, zucchini), arugula, herbed yogurt (Greek yogurt with dill and lemon), olive oil, salt, pepper.

– **Instructions Summary:**

• Roast seasonal vegetables with olive oil, salt, and pepper.
• Cook quinoa; arrange arugula and quinoa in a bowl.
• Sear tilapia with simple seasoning.
• Top with a dollop of herbed yogurt sauce.

 

6. **Mediterranean Roll-Ups**

– **Prep Time:** 5 minutes; **Cooking Time:** 2 minutes; **Calories:** ~170

– **Key Ingredients:** Whole grain flatbread, hummus, sliced cucumber, tomato, shredded lettuce, and a sprinkle of feta cheese.

– **Instructions Summary:**

• Spread hummus over flatbread.
• Layer with sliced vegetables and sprinkle feta.
• Roll tightly and cut into bite-size pieces.

 

7. **Greek Vegetable Pita Pizzas**

– **Prep Time:** 5 minutes; **Cooking Time:** 15 minutes; **Calories:** ~140 each

– **Key Ingredients:** Whole wheat pita, tomato sauce, sliced bell peppers, red onion, olives, crumbled feta cheese, dried oregano, and fresh basil.

– **Instructions Summary:**

• Spread tomato sauce onto pitas; top with vegetables and olives.
• Sprinkle with feta and oregano.
• Bake briefly until crisp and golden.

 

8. **Grilled Veggie Wrap**

– **Prep Time:** 15 minutes; **Cooking Time:** 4 minutes; **Calories:** ~110 per wrap

– **Key Ingredients:** Whole wheat tortilla, assorted grilled vegetables (eggplant, zucchini, red pepper), a smear of hummus, fresh arugula, olive oil, salt, pepper.

– **Instructions Summary:**

• Grill veggies with a drizzle of olive oil.
• Spread hummus on tortilla, top with warm veggies and arugula.
• Roll and serve.

 

9. **Sheet Pan Herby Salmon and Asparagus**

– **Prep Time:** 5 minutes; **Cooking Time:** 20 minutes; **Calories:** ~210

– **Key Ingredients:** Salmon fillet, asparagus spears, lemon slices, olive oil, garlic powder, dried dill, salt, pepper.

– **Instructions Summary:**

• Arrange salmon and asparagus on a sheet pan; drizzle with olive oil and season.
• Top fish with lemon slices, bake until salmon is flaky.

 

 

### Group 2: EatingWell/Foodiecrush Recipes

 

10. **Easy Pea & Spinach Carbonara**

– **Prep Time:** 10 minutes; **Cooking Time:** 10–15 minutes; **Calories:** ~300

– **Key Ingredients:** Whole-grain pasta (or chickpea pasta), fresh or frozen peas, spinach, eggs, Parmesan cheese, garlic, olive oil, salt, pepper.

– **Instructions Summary:**

• Cook pasta; lightly sauté garlic in olive oil.
• Toss in peas and spinach until wilted; remove pan from heat.
• Whisk eggs with Parmesan, stir into the pasta quickly to form a creamy sauce.

 

11. **Mozzarella, Basil & Zucchini Frittata**

– **Prep Time:** 10 minutes; **Cooking Time:** 15 minutes; **Calories:** ~250

– **Key Ingredients:** Eggs, zucchini, cherry tomatoes, fresh basil, mozzarella, salt, pepper, olive oil.

– **Instructions Summary:**

• Sauté sliced zucchini and tomatoes; beat eggs with salt and pepper.
• Pour over veggies, sprinkle mozzarella and basil; finish in the oven until set.

 

12. **Slow-Cooker Mediterranean Diet Stew**

– **Prep Time:** 15 minutes; **Cooking Time:** 4–6 hours (slow cooker); **Calories:** ~220 per serving

– **Key Ingredients:** Canned tomatoes, chickpeas, carrots, celery, red bell pepper, garlic, dried oregano, olive oil, salt, water or broth.

– **Instructions Summary:**

• Place all ingredients in a slow cooker, stir to combine.
• Cook on low until vegetables are soft and flavors merge; serve with a squeeze of lemon.

 

13. **Sheet-Pan Salmon with Sweet Potatoes & Broccoli**

– **Prep Time:** 10 minutes; **Cooking Time:** 25 minutes; **Calories:** ~350

– **Key Ingredients:** Salmon fillet, sweet potato cubes, broccoli florets, olive oil, lemon juice, salt, pepper, rosemary.

– **Instructions Summary:**

• Toss sweet potatoes and broccoli in olive oil, season with rosemary, salt, and pepper; arrange around salmon on the sheet pan.
• Drizzle salmon with lemon juice; roast until cooked.

 

14. **Vegan Lentil Soup**

– **Prep Time:** 10 minutes; **Cooking Time:** 30 minutes; **Calories:** ~180 per serving

– **Key Ingredients:** Green or brown lentils, diced tomatoes, carrots, celery, onion, garlic, vegetable broth, cumin, olive oil, salt, and pepper.

– **Instructions Summary:**

• Sauté onions and garlic; add carrots, celery, and lentils.
• Pour in tomatoes and broth; bring to a simmer and season with cumin, salt, and pepper; cook until lentils are tender.

 

15. **One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous**

– **Prep Time:** 10 minutes; **Cooking Time:** 20 minutes; **Calories:** ~340

– **Key Ingredients:** Salmon fillet, couscous, fennel bulb (sliced), sun-dried tomatoes, chicken or vegetable broth, lemon juice, olive oil, salt, pepper.

– **Instructions Summary:**

• Sear salmon seasoned with salt and pepper until nearly done.
• Remove fish; in the same skillet, sauté fennel and sun-dried tomatoes, stir in couscous and broth, cover to cook.
• Return salmon, drizzle lemon juice, let flavors meld.

 

16. **Baked Eggs, Tomatoes & Chiles (Shakshuka)**

– **Prep Time:** 10 minutes; **Cooking Time:** 15 minutes; **Calories:** ~200 per serving

– **Key Ingredients:** Crushed tomatoes, red bell pepper, jalapeño (optional and mild), garlic, eggs, smoked paprika, cumin, salt, pepper.

– **Instructions Summary:**

• Sauté garlic, bell pepper, and jalapeño in olive oil; add spices and tomatoes.
• Simmer until thickened; crack eggs into the sauce and bake until whites set.

 

17. **Easy Salmon Cakes**

– **Prep Time:** 15 minutes; **Cooking Time:** 10 minutes; **Calories:** ~250 per serving

– **Key Ingredients:** Canned or cooked salmon, egg, almond flour, Dijon mustard, lemon zest, chopped parsley, salt, pepper, olive oil.

– **Instructions Summary:**

• Mix all ingredients, form patties.
• Pan-fry in olive oil until golden and heated through.

 

18. **Spanakopita Scrambled Egg Pitas**

– **Prep Time:** 10 minutes; **Cooking Time:** 10 minutes; **Calories:** ~290 per pita

– **Key Ingredients:** Eggs, frozen spinach (thawed and drained), crumbled feta, whole wheat pitas, sun-dried tomato tapenade (or oregano), salt, pepper, olive oil.

– **Instructions Summary:**

• Scramble eggs with spinach and feta; season with salt and pepper.
• Fill warm pita pockets with the egg mixture and a spoonful of tapenade.

 

19. **Mediterranean Chickpea Quinoa Bowl**

– **Prep Time:** 10 minutes; **Cooking Time:** 15 minutes; **Calories:** ~320

– **Key Ingredients:** Quinoa, canned chickpeas, diced cucumber, cherry tomatoes, red onion, lemon juice, olive oil, salt, pepper, fresh parsley.

– **Instructions Summary:**

• Cook quinoa; rinse chickpeas.
• Toss all ingredients together with olive oil and lemon dressing; garnish with chopped parsley.

 

20. **Chicken & White Bean Soup**

– **Prep Time:** 10 minutes; **Cooking Time:** 25 minutes; **Calories:** ~270

– **Key Ingredients:** Shredded cooked chicken, canned white beans, diced tomatoes, chicken broth, carrots, celery, garlic, dried thyme, salt, pepper.

– **Instructions Summary:**

• In a pot, sauté carrots, celery, and garlic; add chicken, beans, tomatoes, and broth.
• Season with thyme and simmer until flavors meld.

 

 

### Group 3: Taste of Home Selections (Peggy Woodward, RDN)

 

21. **Feta Garbanzo Bean Salad**

– **Prep Time:** 15 minutes; **Calories:** ~268 per 2 cups

– **Key Ingredients:** Chickpeas, crumbled feta cheese, diced red onion, chopped cucumber, halved cherry tomatoes, lemon juice, olive oil, salt, pepper.

– **Instructions Summary:**

• Rinse chickpeas, combine with diced vegetables and feta.
• Toss with lemon juice, olive oil, and season gently.

 

22. **Cod and Asparagus Bake**

– **Prep Time:** 15 minutes; **Cooking Time:** 25 minutes; **Calories:** ~141 per serving

– **Key Ingredients:** Cod fillets, asparagus spears, olive oil, lemon juice, minced garlic, salt, pepper, chopped parsley.

– **Instructions Summary:**

• Arrange cod and asparagus on a baking dish; drizzle with olive oil and lemon juice.
• Sprinkle garlic and seasoning, bake until cod flakes easily.

 

23. **Skillet Chicken with Olives**

– **Prep Time:** 20 minutes; **Cooking Time:** 20 minutes; **Calories:** ~237 per serving

– **Key Ingredients:** Chicken breast (or thigh cut into strips), pitted Kalamata olives, sliced red onion, diced tomatoes, garlic, dried oregano, olive oil, salt, pepper.

– **Instructions Summary:**

• Sauté garlic and onions in olive oil; add chicken strips.
• Stir in tomatoes and olives; simmer until chicken is cooked and flavors meld.

 

24. **Tuna and White Bean Lettuce Wraps**

– **Prep Time:** 15 minutes; **Calories:** ~279 per 3 wraps

– **Key Ingredients:** Canned tuna (in water), canned white beans (rinsed), diced celery, red onion, lemon juice, olive oil, salt, whole leaves of romaine lettuce.

– **Instructions Summary:**

• Mix tuna, beans, celery, and onion with lemon juice and olive oil.
• Spoon mixture into lettuce leaves and serve as wraps.

 

25. **Lemon Olive Chicken with Orzo**

– **Prep Time:** 15 minutes; **Cooking Time:** 25 minutes; **Calories:** ~345 per serving

– **Key Ingredients:** Chicken breast or thighs, orzo pasta, olive oil, pitted Kalamata olives, halved cherry tomatoes, lemon juice, garlic, dried oregano, salt, pepper.

– **Instructions Summary:**

• Cook orzo in salted water and drain.
• Sauté chicken with garlic until browned, stir in tomatoes and olives; add lemon juice and oregano.
• Combine with orzo and toss lightly.