Because of the quick-cooking chicken thighs and canned white beans, this rich, yet healthy, white chicken chili comes together in a flash. When your soups don't have much time to simmer, mashing some of the beans acts as a quick thickener. Cream cheese adds a final layer of richness and a sweet tang.

Nutrition Profile: Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Aging, Healthy Immunity, Heart Healthy, High Fiber, Low Sodium, Low-Calorie, Nut-Free, Soy-Free

Ingredients:

• 2 (15 ounces) cans of no-salt-added great northern beans, rinsed, divided
• 1 tablespoon canola oil
• 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
• 1 ½ cups chopped yellow onion (1 medium)
• ¾ cup chopped celery (2 medium stalks)
• 5 cloves garlic, chopped (2 tablespoons)
• 1 teaspoon ground cumin
• ¼ teaspoon salt
• 3 cups unsalted chicken stock
• 1 (4 ounces) can of chopped green chiles
• 4 ounces reduced-fat cream cheese
• ½ cup loosely packed fresh cilantro leaves

Directions:

• In a small bowl, mash 1 cup of beans with a whisk or potato masher.
• In a large heavy pot, heat the oil over high heat. Cook, turning occasionally until the chicken is browned, 4 to 5 minutes. Mix in the onion, celery, garlic, cumin, and salt. Cook for 4 to 5 minutes, or until the onion is translucent and tender.
• Combine the remaining whole beans, mashed beans, stock, and chiles in a mixing bowl. Bring the water to a boil. Reduce the heat to medium and cook for 3 minutes, or until the chicken is cooked through. Remove from the heat and stir in the cream cheese until completely melted. Serve garnished with cilantro.

The spice blend in this healthy beef stew recipe—cinnamon, allspice, and cloves—may conjure up images of apple pie, but the combination also works well in savory dishes. You can serve with buttered whole-wheat egg noodles or creamy polenta.

Nutrition Profile: Dairy-Free, Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Aging, Healthy Immunity, Healthy Pregnancy, Heart Healthy, High-Protein, Low Added Sugars, Low Carbohydrate, Low Sodium, Low-Calorie, Nut-Free, Soy-Free

Ingredients:

• 1 tablespoon kosher salt
• 2 teaspoons ground cinnamon
• ½ teaspoon ground allspice
• ½ teaspoon ground pepper
• ¼ teaspoon ground cloves
• 3-3 1/2 pounds beef chuck roast, trimmed
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 3 cloves garlic, sliced
• 1 cup red wine
• 1 (28 ounces) can of whole tomatoes, preferably San Marzano
• 5 medium carrots, cut into 1-inch pieces
• 2 medium turnips, peeled and cut into 1/2-inch pieces
• Chopped fresh basil for garnish

Directions:

• In a small bowl, combine the salt, cinnamon, allspice, pepper, and cloves.
• Rub the mixture over the beef. In a large skillet over medium heat, heat the oil. Cook until the beef is browned, 4 to 5 minutes per side. Fill a 5- to 6-quart slow cooker halfway with water.
• To the pan, add the onion and garlic. Cook, stirring constantly, for 2 minutes. Bring the wine and tomatoes (with their juice) to a boil, scraping up any browned bits and breaking up the tomatoes as you go. Combine the mixture with the carrots and turnips in the slow cooker.
• Cook on High for 4 hours or Low for 8 hours, covered.
• Take the beef out of the slow cooker and slice it. Serve the beef with the sauce and vegetables, and can desire garnish with basil.

Do you have any cooked chicken or turkey leftover? Let's make a pot of soup! This recipe is a lighter version of a traditional Minnesota creamy turkey and wild rice soup. You can serve it with romaine lettuce salad and whole-grain bread.

Nutrition Profile: Diabetes Appropriate, Healthy Aging, Healthy Immunity, Heart Healthy, High Blood Pressure, High-Protein, Low Added Sugars, Low Sodium, Low-Calorie

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 2 cups sliced mushrooms, (about 4 ounces)
• ¾ cup chopped celery
  ¾ cup chopped carrots
• ¼ cup chopped shallots
• ¼ cup all-purpose flour
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 4 cups reduced-sodium chicken broth
• 1 cup quick-cooking or instant wild rice
• 3 cups shredded cooked chicken, or turkey
• ½ cup reduced-fat sour cream
• 2 tablespoons chopped fresh parsley

Directions:

• In a large saucepan over medium heat, heat the oil. Cook, stirring constantly, until the mushrooms, celery, carrots, and shallots are softened about 5 minutes. Cook for 2 minutes more, stirring constantly, after adding the flour, salt, and pepper.
• Bring the broth to a boil, scraping up any browned bits as you go. Reduce the heat to a simmer and add the rice. Cook, covered, for 5 to 7 minutes, or until the rice is tender. Cook until the turkey (or chicken), sour cream, and parsley are heated through, about 2 minutes more.

This simplified version of cheesy chicken enchiladas uses only one pan and eliminates the need to stuff and roll corn tortillas. Charring the vegetables in a cast-iron skillet adds flavor depth. Don't worry if you don't have one; any oven-safe skillet will suffice.

Nutrition Profile: Diabetes Appropriate

Ingredients:

• 2 tablespoons olive oil
• 1 cup fresh or frozen corn kernels
• ½ cup diced green bell pepper
• ½ cup diced red bell pepper
• ½ cup diced onion
• 1 5-ounce package of baby spinach
• 2 ½ cups shredded cooked chicken breast
• 1 8-ounce pouch of red or green enchilada sauce, such as Frontera
• 1 ¼ cup prepared fresh salsa
• 8 5- or 6-inch corn tortillas, cut into 1-inch-thick strips
• 1 ½ cups shredded reduced-fat Cheddar cheese
• 1 cup coarsely chopped grape tomatoes
• ¼ cup chopped fresh cilantro
• ¼ cup matchstick-cut radishes

Directions:

• Preheat the oven to 350 degrees Fahrenheit.
• In a large ovenproof skillet, such as cast iron, heat the oil. Cook, stirring occasionally, until the corn, green and red peppers, and onion are charred, 7 to 10 minutes. Cook, stirring frequently until the spinach is wilted, about 1 to 2 minutes.
• Combine the chicken, enchilada sauce, and salsa in a mixing bowl. Stir in the tortilla strips gently. Garnish with cheese. Bake for 15 minutes, or until the mixture is bubbly.
• Arrange the tomatoes, cilantro, and radishes on top of the casserole.

Add your favorite nacho toppings, such as cheese, avocado, and fresh tomatoes, to a can of black bean soup. A pinch of smoked paprika adds a bold flavor punch, but you can use any warm spices you like, such as cumin or chili powder. Look for a soup with no more than 450 mg of sodium per serving.

Nutrition Profile: Diabetes Appropriate, Healthy Aging, Heart Healthy, High Fiber, Low Added Sugars, Low Sodium, Low-Calorie

Ingredients:

• 1 (18 ounces) carton of low-sodium black bean soup
• ¼ teaspoon smoked paprika
• ½ teaspoon lime juice
• ½ cup halved grape tomatoes
• ½ cup shredded cabbage or slaw mix
• 2 tablespoons crumbled cotija cheese or other Mexican-style shredded cheese
• ½ medium avocado, diced
• 2 ounces baked tortilla chips

Directions:

• In a small saucepan, combine the soup and paprika. Heat according to the package instructions. Mix in the lime juice.
• Ladle the soup into two bowls and top with the tomatoes, cabbage (or slaw), cheese, and avocado. With tortilla chips, let's serve.

Hot Italian sausage complements the sweet potatoes and greens in this hearty soup, adding just the right amount of heat. Simmering with rosemary sprigs adds aromatic flavor to the soup without the extra work of mincing the leaves before cooking.

Nutrition Profile: Diabetes Appropriate

Ingredients:

• 2 tablespoons olive oil
• 1 pound hot Italian turkey sausage, casings removed
• 1 cup chopped onion
• ½ cup thinly sliced celery
• 6 cloves garlic, minced
• 5 cups low-sodium chicken broth, divided
• 2 ½ pounds sweet potatoes, peeled and cut into 1-inch chunks (8 cups)
• 1 (15 ounces) can of diced tomatoes with basil and oregano
• 1 teaspoon ground pepper
• ¼ teaspoon salt
• 12 fresh rosemary sprigs or 1 tsp. dried
• 6 cups curly kale, stemmed and torn
• ¼ cup grated Parmesan cheese

Directions:

• In a large heavy pot, heat the oil over medium-high heat. Cook, stirring to crumble until sausage is browned, 6 to 8 minutes. Place the sausage on a clean plate. Cook, stirring frequently, until the onion, celery, and garlic are softened, 3 to 4 minutes. Return the sausage to the pan, along with any accumulated juices.
• Scrape the bottom of the pot to loosen any browned bits before adding 1 cup broth. Add the sweet potatoes, tomatoes, remaining 4 cups broth, pepper, and salt to taste. If using fresh rosemary, tie the sprigs together with the butcher's twine or place them in a cheesecloth bag to keep them together. Pour in the rosemary bundle and gently press it into the stew (or sprinkle in the dried rosemary). Bring the water to a boil, then remove it from the heat. Reduce the heat to low and cook, uncovered, for 15 to 20 minutes, or until the sweet potatoes are tender. If using, throw away the rosemary sprigs.
• Cook until the kale is wilted, 1 to 2 minutes. Parmesan cheese should be sprinkled on top of each serving.

In this healthy stuffed peppers recipe, shrimp and grits are stuffed inside bell peppers and baked. If you want to give the filling a kick, add the optional hot sauce. Look for bell peppers of any color that have even bottoms and can stand upright on their own when cooked.

Nutrition Profile: Bone Health, Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Aging, Healthy Immunity, Heart Healthy, High Blood Pressure, High Calcium, High Protein, Low Sodium, Nut-Free, Soy-Free

Ingredients:

• 1 ½ cups water
• 1 cup low-sodium chicken broth
• ¾ cup quick grits (not instant)
• ½ teaspoon ground pepper, divided
• ¾ cup shredded extra-sharp Cheddar cheese
• ½ teaspoon hot sauce, such as Tabasco (Optional)
• 4 large bell peppers
• 1 pound peeled and deveined large shrimp (16-20 count), chopped
• 1 bunch of scallions, trimmed and sliced
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon garlic powder
• ¼ teaspoon salt

Directions:

• Preheat your oven to 350°F.
• In a large saucepan, over medium-high heat, bring water and broth to a boil. Grits and 1/4 teaspoon pepper are whisked in. Reduce the heat to medium-low; cover and cook, stirring occasionally, for 5 to 7 minutes, or until thickened. Take the pan off the heat and add the cheese and hot sauce (if using). Keep warm by wrapping in a blanket.
• Scoop out the seeds from the cavities of bell peppers by cutting off the stem ends. Bake for 5 minutes after placing the peppers on one end of a large rimmed baking sheet.
• In the meantime, in a medium mixing bowl, combine the shrimp, scallions, oil, garlic powder, salt, and the remaining 1/4 teaspoon of pepper. Spread an even layer on the empty side of the baking sheet. Bake for about 10 minutes, stirring once, until the peppers soften and the shrimp is just cooked through. Take the oven rack out. Stir the shrimp mixture into the grits, then divide it among the four bell peppers. Cook for another 10 minutes, or until the mixture is hot.

This filling stew comes together quickly. Mashed chickpeas give the broth body, and tomato paste adds a savory note without adding sodium. To make preparation easier, look for chopped fresh onion and shredded carrot, as well as a soup starter mix, in the produce section.

Nutrition Profile: Dairy-Free, Diabetes Appropriate, Egg Free, Gluten-Free, Healthy Aging, Healthy Immunity, Healthy, Pregnancy, High Fiber, High-Protein, Low Added Sugars, Low-Calorie, Nut-Free, Soy-Free

Ingredients:

• 2 (15 ounces) cans of low-sodium chickpeas, rinsed, divided
• 1 tablespoon olive oil
• 12 ounces 93%-lean ground turkey
• ½ teaspoon dried oregano
• ½ teaspoon fennel seeds, crushed
• ½ teaspoon crushed red pepper
• 1 medium onion, chopped (1 cup)
• 2 medium carrots, diced (3/4 cup)
• 4 cloves garlic, minced, or 1/2 teaspoon garlic powder
• 3 tablespoons tomato paste
• 1 (32 ounces) carton of low-sodium chicken broth (4 cups)
• ¼ teaspoon ground pepper
• ⅛ teaspoon salt
• 3 cups IQF (individually quick-frozen) spinach (8 oz.)
• ¼ cup grated Parmesan cheese (Optional)

Directions:

• Using a potato masher or fork, mash 1 can of chickpeas. Set aside.
• In a large pot over medium-high heat, heat the oil. Cook, crumbling with a wooden spoon, until the turkey is no longer pink, 2 to 3 minutes. Cook, stirring frequently, until the onion, carrots, and garlic (or garlic powder) are softened and fragrant about 3 to 4 minutes. After adding tomato paste cook for 30 seconds, stirring constantly.
• Add the broth, mashed and whole chickpeas, pepper, and salt to the pot. Bring to a boil, then reduce to low heat and cover. Reduce the heat to medium and cook, covered, for about 10 minutes, or until the vegetables are tender and the flavors have blended.
• Increase the heat to medium-high and stir in the spinach. Cook, stirring constantly, for 1 to 2 minutes, or until the spinach is heated through. Pour the soup into individual bowls. If desired, garnish each serving with 1 tbsp Parmesan.

On a weeknight, instead of opening a jar of sauce, make this simple spaghetti with meat sauce. Serve with garlic bread and steamed broccoli. This recipe serves 8 people. Cook 8 ounces of spaghetti and freeze the leftover sauce if you're only serving four for dinner.

Nutrition Profile: Diabetes Appropriate, Healthy Aging, Healthy Immunity, Healthy Pregnancy, Heart Healthy, High Blood, Pressure, High Fiber, High-Protein, Low Added Sugars, Low Sodium, Low-Calorie

Ingredients:

• 1 pound whole-wheat spaghetti
• 2 teaspoons extra-virgin olive oil
• 1 large onion, finely chopped
• 1 large carrot, finely chopped
• 1 stalk celery, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon Italian seasoning
• 1 pound lean (90% or leaner) ground beef
• 1 28-ounce can of crushed tomatoes
• ¼ cup chopped flat-leaf parsley
• ½ teaspoon salt
• ½ cup grated Parmesan cheese

Directions:

• Boil a large pot of water. Cook the pasta for 8 to 10 minutes, or until just tender, according to package directions. Drain.
• Meanwhile, in a large skillet, heat the oil over medium heat. Cook, stirring occasionally, for 5 to 8 minutes, or until the onion starts to brown.
• Cook for about 30 seconds, or until the garlic and Italian seasoning are fragrant. Cook until the beef is no longer pink, 3 to 5 minutes, stirring and breaking it up with a spoon. Raise the temperature to high. Cook for 4 to 6 minutes, or until the tomatoes are thickened. Combine the parsley and salt in a small mixing bowl.
• Serve the sauce atop the pasta, topped with the cheese.

With flecks of green from zucchini, oregano, and green chiles, this healthy white turkey chili recipe is stunning. To reduce the saturated fat in this chili recipe, let's use one pound of ground turkey and add whole-grain bulgur to increase the volume and fiber. You would like to slowly simmer the chili for close to an hour after all of the ingredients are added to the pot to develop the best flavor, but if you're in a hurry, reduce the liquid by half and simmer for 20 to 25 minutes.

Nutrition Profile: Dairy-Free, Diabetes Appropriate, Healthy Aging, Healthy Immunity, Healthy Pregnancy, Heart Healthy, High Blood Pressure, High Fiber, High-Protein, Low Added Sugars, Low Sodium, Low-Calorie

Ingredients:

• 1 pound 93%-lean ground turkey
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 medium zucchini, diced (about 3 1/2 cups)
• ½ cup bulgur
• 2 tablespoons dried oregano
• 4 teaspoons ground cumin
• ½ teaspoon ground coriander
• ½ teaspoon white pepper
• ¼ teaspoon salt
• 2 15-ounce cans of no-salt-added white beans, rinsed
• 2 4-ounce cans of green chiles, mild or hot
• 4 cups reduced-sodium chicken broth

Directions:

• In a Dutch oven, heat the oil to medium-high. Combine the ground turkey, onion, and garlic in a large mixing bowl. Cook until the meat is no longer pink, 3 to 5 minutes, stirring and breaking it up with a wooden spoon.
• Cook, stirring occasionally, for 5 to 7 minutes, or until the zucchini starts to soften.
• Cook, stirring constantly, for 30 seconds to 1 minute, until bulgur, oregano, cumin, coriander, white pepper, and salt are fragrant.
• Pour in broth and stir in white beans and chiles. Bring to a boil.
• Reduce the heat to a low simmer, partially cover the pot, and cook for about 50 minutes, or until the liquid has reduced and thickened and the bulgur is tender.