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Sautéed Asparagus and Peas
$0.00 Cooking FeeRated 5 out of 5 based on 4 reviews.
Rated 5.00 out of 5
FSA/HSA eligible
Up to 10 servings
Sautéed Asparagus and Peas

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Recipe adapted from:
Jenn Segal

Rated 5 out of 5 based on 20 customer ratings

$0.00 Cooking FeeRated 5 out of 5 based on 4 reviews.
Serving Size: 5 ounces

FSA/HSA eligible Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

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Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Soy Free Vegetarian
Asparagus and peas prove the old adage: what grows together, goes together. This is the perfect side dish for spring!

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
Melt the butter in a medium saucepan over medium-low heat. Add the shallots and cook, stirring frequently, until soft and translucent, 4-5 minutes.
Add the asparagus, ¼ teaspoon salt and freshly ground black pepper to taste. Continue cooking over medium-low heat, stirring frequently so the shallots don't burn, for about 5 minutes or until tender-crisp.
Add the peas and honey and cook about one minute more until the peas are warmed through. Add more salt and pepper to taste.

Cook Times

Active Prep5

Hands-On Cook15

Hands-Off Cook0

Passive0

Total Time20 minutes

Recipe Serving Size10

Ingredients

Ingredients
5 tablespoon unsalted butter
2/3 cup shallot minced
2 pound asparagus for 10 servings - 2 bunches, thin, ends trimmed, cut into 1½-inch pieces on a diagonal
14 ounce frozen green peas thawed. For 10 servings feel free to have a few more ounces if any are left in the package.
1 teaspoon Kosher salt more or less to taste
1/2 teaspoon freshly ground black pepper more or less to taste
2 teaspoon honey

Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Sharp Knives, Spatula

Reheating/Serving Instructions
Heat in a saute pan or in the microwave on medium until heated through.

Nutrition
Calories: 116kcal | Carbohydrates: 13g | Protein: 5g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 15mg | Sodium: 239mg | Potassium: 337mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1166IU | Vitamin C: 22mg | Calcium: 40mg | Iron: 3mg

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Ground Beef Stroganoff
$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Rated 5 out of 5
6 servings
Ground Beef Stroganoff

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Recipe adapted from:
Mayumi Tavalero

Rated 5 out of 5 based on 5 customer ratings

$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Serving Size: 5 1/2 ounce

Nut Free Soy Free
This customer submitted recipe is a classic dish that goes great with egg noodles. This version uses ground beef, red wine, and milk instead of sour cream.

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Adjust the ingredients measurement scale here by changing this number. 6

Instructions
Cook eggs noodles according to package directions. Set aside.
Melt butter in heavy bottomed pan over medium heat. Add mushrooms, and saute for 2-3 minutes.
Add in ground beef, thyme, garlic, 1/2 the salt, pepper, onion powder and saute until beef is browned.
Drain off all but 1/2 tablespoon pan drippings. I find that when using lean ground beef, I do not need to drain meat at all.
Add flour to pan and stir to coat. Allow to cook for 1 additional minute.
Add wine and bring to a boil, simmer for 1 minute.
Add 1/2 the milk, cooke for an additional minute or 2.
Add remaining stock, milk, and Worcestershire sauce. Bring the mixture to a boil, then reduce the heat to medium-low. Simmer for 20 minutes until flavors are well married.
Taste and season with additional salt if needed.
Serve over egg noodles.

Cook Times

Active Prep15

Hands-On Cook20

Hands-Off Cook0

Passive0

Total Time35 minutes

Recipe Serving Size6

Ingredients

Ingredients
2 tablespoon butter
8 ounce white mushroom diced
1 pound 95% lean ground beef
1/2 teaspoon dried thyme
2 teaspoon Kosher salt divided, more or less to taste or dietary restriction
1 teaspoon freshly ground black pepper
1 clove garlic minced
1 teaspoon onion powder
2 tablespoon all-purpose flour
½ cup dry red wine or 1/2 cup additional stock
1 cup milk divided
1 ½ cup low sodium beef stock
1 teaspoon Worcestershire sauce optional
For serving:
8 ounce dry egg noodle

Cooking Tools Required
12-inch saute pan, 5-quart saucepot, Cutting board, Measuring cups and spoons, Top Stove

Reheating/Serving Instructions
Heat on the stovetop over medium heat or in the microwave on medium-high power. Store noodles separate from sauce and heat in the microwave on high power.

Nutrition
Calories: 352kcal | Carbohydrates: 34g | Protein: 26g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.4g | Cholesterol: 94mg | Sodium: 983mg | Potassium: 668mg | Fiber: 2g | Sugar: 4g | Vitamin A: 212IU | Vitamin C: 1mg | Calcium: 84mg | Iron: 3mg

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Hungarian Goulash (Beef and Vegetable Stew)
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Hungarian Goulash (Beef and Vegetable Stew)

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Recipe adapted from:
Customer

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1 1/2 cups

Dairy Free Egg Free Gluten Free Lower Carb Nut Free Paleo Refined Sugar Free Whole 30
This customer-submitted beef and vegetable stew is made with spices such as smoked paprika and caraway seeds for authentic Hungarian flavor. This version is lower in carbs than the traditional version.

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
In a large saucepot (with lid) placed over medium-high heat, brown the beef in the oil. Remove beef and reserve.
Add a bit more oil, then add the peppers, and onion, sauteing for 5 minutes or until the onions are soft.
Add garlic, tomatoes, and all the spices except for the bay leaf. Saute for an additional 5 minutes.
Add the reserved beef (plus any remaining juices), water, and bay leaf. Cover and bring to a boil. Reduce heat to simmer, and cook for at least 2 hours or until beef is fork-tender. Add Add the carrots and potatoes within the last 40 minutes. Add kohlrabi within last 20 minutes of cooking time.

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook80

Passive0

Total Time2 hours

Recipe Serving Size10

Ingredients

Ingredients
3 tablespoon avocado oil plus additional as needed
3 pound beef stew meat (chuck) cubed
2 onion medium dice
2 carrot medium dice
2 white potato cut into 1/2 inch chunks
4 tomato coarsely grated
2 green bell pepper medium dice
5 clove garlic crushed
2 bay leaf
2 tablespoon paprika
½ tablespoon smoked paprika
2 teaspoon Kosher salt
½ teaspoon freshly ground black pepper
1 teaspoon caraway seeds
2 bulb kohlrabi medium dice

Cooking Tools Required
5-quart saucepot, Cutting board, Kitchen towels, Measuring cups and spoons, plate, Sharp Knives, Top Stove, Wooden Spatula

Reheating/Serving Instructions
Heat in the microwave on medium-high power until heated through.

Nutrition
Calories: 350kcal | Carbohydrates: 15g | Protein: 28g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 592mg | Potassium: 911mg | Fiber: 3g | Sugar: 4g | Vitamin A: 3420IU | Vitamin C: 37mg | Calcium: 54mg | Iron: 4mg

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Sautéed Peas and Mushrooms
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Sautéed Peas and Mushrooms

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Recipe adapted from:
Marisa Franca

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 4-5 ounces

Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Soy Free Vegetarian
A traditional Italian combination of sweet peas, onions, garlic and mushrooms, is a great side dish year round!

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Instructions
Heat olive oil and butter in a large lidded skillet (or large saucepan or Dutch oven) over medium heat. Saute onion and garlic until onion is translucent. Be careful not to burn the garlic. Add the sliced mushrooms and continue to saute until the mushrooms release some of their liquid and they start to lightly brown and become fragrant. Add the broth, peas, Italian seasoning, salt and pepper.
Cover the pan with lid and cook until peas are tender, about 5 minutes. Serve immediately or keep warm on very low heat until ready to serve.

Cook Times

Active Prep5

Hands-On Cook5

Hands-Off Cook5

Passive0

Total Time20 minutes

Recipe Serving Size10

Ingredients

Ingredients
3 tablespoons extra virgin olive oil
1 tablespoon unsalted butter
1.5 each onion sliced
4 clove garlic minced
32 ounce frozen green peas
8 ounce baby bella mushroom sliced
1 cup vegetable broth
1 teaspoon Italian seasoning
1 teaspoon Kosher salt
0.5 teaspoon freshly ground black pepper adjust seasoning as needed

Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Saucepan with lid, Sharp Knives, Spatula

Reheating/Serving Instructions
Heat in a saute pan or in the microwave on medium until heated through.

Nutrition
Calories: 136kcal | Carbohydrates: 16g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.05g | Cholesterol: 3mg | Sodium: 334mg | Potassium: 356mg | Fiber: 6g | Sugar: 6g | Vitamin A: 783IU | Vitamin C: 38mg | Calcium: 37mg | Iron: 2mg

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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Rated 5 out of 5
Up to 10 servings
Roasted Tomato, Chicken, Mozzarella and Rocket Pasta

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Recipe adapted from:
Empower Fitness

Rated 5 out of 5 based on 5 customer ratings

$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Serving Size: 9 ounces

Egg Free Nut Free Refined Sugar Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Instructions
Cook your chicken in a pan with seasoning of your choice until golden brown.
Add your cherry tomatoes to a roasting tray with half of the olive oil. Season with salt and pepper. Bake for 25-30 mins at 350 degrees.
Boil your pasta and then drain the water.
Once the tomatoes are cooked, add them to the pasta along with a little balsamic vinegar and the rest of the olive oil.
Shred the cooked chicken with a fork. Tear apart the mozzarella. Combine the shredded chicken with the tomato and pasta mixture along with the mozzarella and rocket. Season with salt and pepper and enjoy!

Cook Times

Active Prep10

Hands-On Cook10

Hands-Off Cook30

Passive0

Total Time50 minutes

Recipe Serving Size10

Ingredients

Ingredients
28 ounce cherry tomatoes
7 1/2 cup arugula
6 1/2 tablespoon extra virgin olive oil
12 ounce Tesco reduced fat mozzarella
40 ounce boneless skinless chicken breast
19 ounce dry pasta
5 tablespoon balsamic vinegar

Cooking Tools Required
12-inch skillet, 5-quart saucepot, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Salad spinner, Sharp Knives, Tongs, Top Stove

Nutrition
Calories: 521kcal | Carbohydrates: 46g | Protein: 41g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 360mg | Potassium: 806mg | Fiber: 3g | Sugar: 5g | Vitamin A: 942IU | Vitamin C: 22mg | Calcium: 318mg | Iron: 2mg

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Pasta with Veggies
$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Rated 5 out of 5
Up to 10 servings
Pasta with Veggies

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Rated 5 out of 5 based on 5 customer ratings

$0.00 Cooking FeeRated 5 out of 5 based on 1 review.
Serving Size: 2 cup sauce and 3 ounce cooked pasta

Dairy Free Egg Free Gluten Free Nut Free Oil Free Reduced Fat Refined Sugar Free Soy Free Vegan Vegetarian
Enjoy this vegetable pasta loaded with broccoli, red pepper, green beans, yellow squash, mushrooms, tomatoes, and garbanzo beans. Note: This is a customer-submitted recipe that was created for specific dietary needs.

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Instructions
Cook pasta according to package directions, drain.
In a large lidded skillet, saute mushrooms, onions, and garlic on medium heat with a splash of white wine until just tender
Add marinara, tomatoes, beans, coconut aminos, italian seasoning, turmeric, ground pepper. Stir to combine. Cover, simmer on low.
Cut each veggie into bite size pieces and microwave for 1 minute. Add to simmering skillet and recover.
Add the cooked pasta to the simmering skillet and simmer a few more minutes until veggies are just tender and pasta is heated through.
Serve in a large bowl topped with nutritional yeast (or vegan cheese)

Cook Times

Active Prep25

Hands-On Cook15

Hands-Off Cook0

Passive0

Total Time40 minutes

Recipe Serving Size10

Ingredients

Ingredients
16 ounce brown rice penne pasta
12 mushroom large
2 onion small
8 clove garlic pressed
1/4 cup white wine
2 cup low sodium tomato sauce
30 ounce canned diced tomatoes undrained
30 ounce canned garbanzo beans or pinto, black, red, northern white, drained and rinsed
2 teaspoon coconut aminos
6 tablespoon Italian seasoning
1 teaspoon ground turmeric
2 teaspoon freshly ground black pepper
2 cup broccoli chopped
2 cup red bell pepper chopped
2 cup green beans chopped
2 cup yellow squash chopped
For garnish:
5 teaspoon nutritional yeast

Cooking Tools Required
12-inch nonstick skillet, 5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium high power until heated through or in saute pan over medium heat.

Nutrition
Calories: 324kcal | Carbohydrates: 65g | Protein: 12g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 634mg | Potassium: 844mg | Fiber: 13g | Sugar: 9g | Vitamin A: 1622IU | Vitamin C: 75mg | Calcium: 146mg | Iron: 4mg

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Empower Creamy Red Pepper Pasta
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Empower Creamy Red Pepper Pasta

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Recipe adapted from:
Empower Fitness

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 8 ounces

Egg Free Nut Free Reduced Fat Refined Sugar Free Soy Free
Customer submitted recipe from Empower Fitness On-Line Coaching.
https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/

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https://empoweronlinecoaching.com/

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Adjust the ingredients measurement scale here by changing this number. 10

Instructions
Cut up your peppers, tomatoes, onion and add to a baking tray with some garlic. Season with salt and pepper and roast in the oven at 200C for 30-40 mins.
Boil your pasta, drain the water and leave to one side
When the veggies are cooked, add them to a blender or food processor with some water and blend until smooth
Add the pasta sauce to a saucepan and simmer on a medium heat. Stir in your creme fraiche and chicken and then add some more salt and pepper
Mix in your pasta until the pasta is coated in the sauce
Serve up and top with chilli flakes and parmesan cheese

Cook Times

Active Prep20

Hands-On Cook0

Hands-Off Cook40

Passive0

Total Time1 hour

Recipe Serving Size10

Ingredients

Ingredients
10 red onion
5 red bell pepper
10 clove garlic pressed
17 ounce dry whole wheat tagliatelle pasta
15 tablespoon 28-30% fat grated parmesan cheese
17 ounce 15% fat Crème Fraîche/Sour cream
50 ounce ready to eat cooked chicken breast
80 piece cherry tomato
10 pinch crushed red pepper

Cooking Tools Required
5-quart saucepot, Blender, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, parchment paper, Sharp Knives, Skillet, Spatula

Nutrition
Calories: 433kcal | Carbohydrates: 23g | Protein: 51g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 127mg | Sodium: 308mg | Potassium: 973mg | Fiber: 4g | Sugar: 12g | Vitamin A: 2655IU | Vitamin C: 116mg | Calcium: 138mg | Iron: 3mg

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Vegan Walnut Bolognese with Brown Rice Pasta
$0.00 Cooking Fee
Rated 0 out of 5
Up to 10 servings
Vegan Walnut Bolognese with Brown Rice Pasta

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Recipe adapted from:
Bailey Ruskus

Rated 0 out of 5

$0.00 Cooking Fee
Serving Size: 1 cup sauce and 3 ounce cooked pasta

Egg Free Refined Sugar Free Vegan Vegetarian
This dish is a vegan alternative to traditional Italian bolognese, and is served with brown rice pasta. Note: This is a customer-submitted recipe that was created for specific dietary needs.

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Instructions
Heat oil, add onions & salt, 3-5 minutes
Add celery, carrots 2-3 min
Add garlic 1 min
Add tomato paste, mix well, pinch of s&p
Cook down. Once bottom starts to burn slightly pour in red wine, deglaze pan, cook
down until almost evaporated
Add cans of crushed tomato (with liquid) and stir, reduce heat to medium low. Cook
10-15 minutes covered, stirring occasionally
While cooking, blend walnuts to grind
OPTIONAL: use stick blender to smooth out sauce
Add walnuts, cook 3 minutes while stirring
Add basil, red chili flakes, nutritional yeast, s&p to taste.
Top individual servings with dollop of almond ricotta

Cook Times

Active Prep20

Hands-On Cook15

Hands-Off Cook45

Passive0

Total Time1 hour 20 minutes

Recipe Serving Size10

Ingredients

Ingredients
20 ounce brown rice tagliatelle pasta cooked according to package directions
2 tablespoon extra virgin olive oil
2 onion peeled, diced
7 clove garlic
5 stalk celery diced
4 carrot medium, diced
5 tablespoon tomato paste
2 1/2 cup red wine
60 ounce canned fire roasted crushed tomatoes (do NOT drain)
2 cup walnuts ground
2 cup fresh basil rough chopped
1 teaspoon crushed red pepper optional
2 teaspoon freshly ground black pepper
2 teaspoon Kosher salt more or less to taste
Garnish:
10 tablespoon nutritional yeast
20 tablespoon vegan almond ricotta

Cooking Tools Required
12-inch skillet, 5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Nutrition
Calories: 619kcal | Carbohydrates: 71g | Protein: 16g | Fat: 28g | Saturated Fat: 5g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 4g | Sodium: 957mg | Potassium: 605mg | Fiber: 13g | Sugar: 10g | Vitamin A: 5290IU | Vitamin C: 10mg | Calcium: 137mg | Iron: 3mg

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Sautéed Asparagus and Peas

Sautéed Asparagus and Peas

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Ground Beef Stroganoff

Ground Beef Stroganoff

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Hungarian Goulash (Beef and Vegetable Stew)

Hungarian Goulash (Beef and Vegetable Stew)

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Sautéed Peas and Mushrooms

Sautéed Peas and Mushrooms

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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta

Roasted Tomato, Chicken, Mozzarella and Rocket Pasta

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Pasta with Veggies

Pasta with Veggies

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For garnish:

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Empower Creamy Red Pepper Pasta

Empower Creamy Red Pepper Pasta

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Vegan Walnut Bolognese with Brown Rice Pasta

Vegan Walnut Bolognese with Brown Rice Pasta

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