Slow-Cooker Hawaiian Pork Tacos

Slow-cooker Hawaiian Pork Tacos is a great time-saver for weeknight meals. If you don’t use all of the pork at once, freeze some for another quick dinner.

Slow-Cooker Hawaiian Pork TacosPrep Time: 10 min
Cook Time: 8 hours

Servings: Makes 11 tacos

3¾ lb lean boneless Pork Shoulder/Boston butt roast
½ tsp fresh ground Black Pepper
¼ tsp ground Ginger
1 tsp Cumin
1 medium Onion, sliced
2 cloves Garlic, minced
8 oz Pineapple Juice
1 cup White Wine
11 Corn Tortillas, warmed
1 cup Shredded Lettuce

Place 3.75 lb lean boneless pork shoulder/Boston butt roast in a slow-cooker. Sprinkle meat with pepper, ginger and cumin. Add onion and garlic on top of roast. Pour pineapple juice and wine over roast.
Cover and cook on high for 7 to 8 hours. Drain liquid and shred pork with fork.
Scoop about 1/2 cup pork into each tortilla. Top each taco with shredded lettuce and any additional toppings of your choice.

Tips & Notes
Try topping these tacos with salsa, avocado slices and/or reduced-fat shredded cheese for even more flavor.
Pork is a good source of protein in a healthy diet and provide you with vitamins and minerals as well. Pork includes cuts such as chops and roasts, ham, bacon and sausage.
Protein is vital for repairing and maintaining body tissue and muscle mass, among other functions. For example, 100 grams of roasted pork top loin contains 26.45 grams of protein.
Carbohydrate is one of the major nutrients, along with protein and fat, but pork will not provide your body with much carbohydrate. Roasted pork top loin is also carbohydrate-free.
Roasted pork top loin is considerably low in fat.
The USDA notes that pork does contain other nutrients required for good health, such as vitamins and minerals.
Confirm all ingredients are gluten free and this recipe can be made gluten free.

Nutritional Information Per Serving (1 taco)
Calories 270
Carbohydrate 17g
Protein 37g
Fat 6g
Saturated Fat 1.8g
Sugars 3g
Dietary Fiber 2g
Cholesterol 95mg
Sodium 90mg
Potassium 690mg

Source: American Diabetes Association

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Fish Fillets with Lemon Parsley

Fish Fillets with Lemon Parsley Topping is a quick weeknight dinner to enjoy with your family. Fish can make a great entrée when you are pressed for time since it cooks quickly, plus it’s a great source of lean protein.

Fish Fillets with Lemon Parsley Prep Time: 5 min
Cook Time: 15 min
Ready In: 20 min

Servings: 4

4 (6 oz) Lean White Fish fillets such as tilapia, snapper or flounder, rinsed and patted dry
Paprika to taste
¼ cup Extra-virgin Olive Oil
½ tsp Lemon Zest
2 tbsp Parsley, finely chopped
¼ tsp Dried Dill Weed
1 medium Lemon, halved

Preheat oven to 400 degrees F.
Line a baking sheet with foil, coat foil with cooking spray, arrange the fillets on foil and sprinkle evenly with the paprika. Season lightly with salt and pepper, if desired. Bake 10 minutes or until the fish is opaque in center.
While fish is cooking, combine the remaining ingredients, except lemon halves, in a small mixing bowl and set aside.
Using a slotted spatula, remove the fish, place on four dinner plates and squeeze lemon juice evenly over all. Top with the parsley mixture.

Tips & Notes
All types of fish do offer some health benefits. White fish may offer more benefits compared to darker fish.
White fish is especially low in fat. People who are trying to eat a diet that will help them lose weight often substitute fish for other types of meat in order to keep their fat content down. White fish is generally lower in fat than other types of fish. Low-fat diets have many health benefits, helping to lower your risk of many diseases include heart disease, diabetes and cancer.
White fish is rich in B vitamins that are good for a lot of health reasons. They increase your metabolism which is going to further help you keep to a healthy weight. B vitamins are good for your skin, your cells and your immune system. A good immune system means that you’ll be healthy all around.
White fish is rich in selenium that adds to some of the benefits that you’re already getting from those B vitamins. It is good for the skin and good for the cells. Proper intake of selenium can help prevent problems related to thyroid conditions.
White fish is a great source of iodine which is another mineral that you need that will help with your thyroid function. Good thyroid function aids with many things ranging from fetal development to prevention of depression.
White fish is high in protein. You need protein for cell growth which affects many different aspects of your overall health. Some sources of protein are considered healthier than others. As a low-fat, nutrient-rich source, white fish is a great option for getting the protein that you need.

Nutrition Information Per Serving
Serving Size: 4 1/2 oz cooked fish + 1 tbsp parsley mixture
Calories 285
Carbohydrate 1g
Protein 33g
Fat 17.0g
Saturated Fat 3.0g
Sugars 0g
Dietary Fiber 0g
Cholesterol 75mg
Sodium 75mg

Source: American Diabetes Association

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Avocado Tuna Salad

Avocado Tuna Salad makes a fast and easy lunch or dinner. You can purchase Pico de Gallo in the produce section or at the deli counter in most grocery stores.

Avocado Tuna SaladPrep Time: 5 min
Ready In: 7 min

Servings: 5

1 medium (7 oz) Avocado, cut in half
½ cup Pico de Gallo
2 (6.4 oz) Tuna Flavorseal Pouches, packed in water

Remove the pit from the avocado. Use a spoon to scoop out the insides of the avocado and place it in a medium bowl. Mash the avocado with a fork or potato masher. Add the pico de gallo and mix well.
Add the tuna to the bowl and mix well. Serve the tuna salad with your choice of whole-wheat crackers, whole-wheat pitas or lettuce wraps.

Tips & Notes
Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).
Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.
Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.
Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.
Confirm all ingredients are gluten-free and this recipe can be made gluten-free.

Nutritional Information Per Serving (Serving Size: ½ cup)
Calories 130
Carbohydrate 4g
Protein 18g
Fat 5.0g
Saturated Fat 0.8g
Sugars 1g
Dietary Fiber 3g
Cholesterol 30mg
Sodium 405mg
Potassium 405mg

Source: American Diabetes Association

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Summer Fruit Cobbler

Summer Fruit Cobbler combines the summer fruit you love, with a tasty pastry and makes you the hero of the day when your family and friends sit down to enjoy this simple, yet elegant cobbler.

Summer Fruit Cobbler Prep Time: 15 min
Cook Time: 30 min
Ready In: 60 min

Servings: 8

Nonstick cooking spray
1½ cups Raspberries
1½ cups Peaches, peeled and sliced
1 cup Strawberries, sliced
¼ cup Sugar
1 tbsp Splenda
2 tbsp Whole-wheat Pastry Flour
1 tsp Cinnamon
¾ cup Whole-wheat Pastry Flour
1 tbsp Sugar
1½ tsp Baking Powder
½ tsp Salt
2½ tbsp Canola Oil
2 tbsp Milk
2 tbsp Egg Whites

Preheat oven to 350°F. Spray 9-inch × 9-inch square baking pan with nonstick cooking spray.
Put fruit in bottom of baking dish.
In small bowl, mix sugar, Splenda, 2 tablespoons flour and cinnamon; sprinkle evenly over fruit.
In small bowl, sift together ¾ cup flour, 1 tablespoon sugar, baking powder and salt. Add oil, milk and egg whites; stir quickly until just mixed.
Drop dough by spoonfuls over fruit. If desired, loosely spread dough over fruit.
Bake for 25 to 30 minutes, until dough is golden brown.

Tips & Notes
Any combination of fresh fruit will work well with this recipe. You will need a total of 4 cups of fruit. Fruit suggestions include blueberries, blackberries, peaches, mangoes or plums. Keep in mind that calories will vary somewhat with different fruit combinations.
Strawberries, blueberries, blackberries and raspberries are powerful superfoods. They’re rich in nutrients, antioxidants and phytochemicals which may help prevent (and, in some cases, reverse) the effects of diabetes, aging, cardiovascular disease, arthritis, high blood pressure and certain types of cancer.

Nutritional Information Per Serving
Calories: 152
Protein: 3g
Carbohydrates: 26g
Fat: 5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 248mg
Fiber: 4g


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