By Denise Swogetinsky

Special to The Messenger

Still balancing family, time and sugar levels? An active family life is hectic. Time to cook healthy is limited. These are more recipes that will take 30 minutes or less to prepare and will be tasty, inviting meals to help keep your sugar under control. You planning and moderation to keep healthy.


Border Burgers

1 pound lean ground beef

1 teaspoon chili powder

1 teaspoon cumin1/2 teaspoon salt

1/4 teaspoon black pepper

1 onion, thinly sliced

2 bell peppers (red and yellow or green), thinly sliced

4 tablespoons salsa

*Portabella mushrooms (optional)


Preheat oven to broil. Coat a nonstick broiling pan with cooking spray. In a large bowl combine beef, chili powder, cumin, salt, and pepper. Mix well. Divide beef into 4 patties and broil until no pink remains, or to desired doneness. Meanwhile, in a medium nonstick skillet over medium heat, saute onion and bell peppers until tender, stirring occasionally. Serve hamburgers topped with veggie mixture and salsa. Serve with zucchini chips. If you want the burger to be on a bun, use the portabella mushroom caps as the bun.


Parisian Pork 

 1 (1-pound) pork tenderloin, cut into 1-inch-thick slices

1/4 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon vegetable oil

1/4 cup half-and-half

1 tablespoon Dijon mustard


Place the pork slices between 2 sheets of heavy-duty plastic wrap and, using a meat mallet or rolling pin, flatten to 1/4-inch thickness. Season with the salt and pepper. In a large skillet, heat the oil over medium-high heat. Add the pork and cook for about 2 minutes per side, or until browned. Reduce the heat to low and add the half-and-half and mustard, stirring until well combined. Serve the pork topped with the sauce. Serve with steamed broccoli and mashed cauliflower.


Stoplight Chicken

1 cup reduced-fat Italian dressing, divided

1 pound boneless, skinless chicken breasts, cut into 1/2-inch strips

6 bell peppers (2 red, 2 green, 2 yellow), cut into thin strips

1 (10-ounce) package fresh spinach, washed and trimmed

1/2 teaspoon garlic powder

1/4 teaspoon black pepper

3 tablespoons shredded Parmesan cheese


Pour 1/2 cup of Italian dressing into a large resealable plastic bag. Add chicken, seal and mix well. Refrigerate for 1 hour to marinate. Heat a large grill pan over high heat until hot. Place chicken in pan, discarding marinade, and cook or 2 to 3 minutes per side, or until no pink remains. Remove chicken from pan; set aside. Add peppers, garlic powder, and black pepper to pan and cook 4 to 5 minutes, or until crisp-tender, stirring occasionally. Return chicken to pan and cook until heated through. Place spinach in a large bowl and add chicken mixture, and remaining 1/4 cup Italian dressing; toss well. Sprinkle with Parmesan cheese, if desired, and serve immediately. Serve with low carb cheese bread.


Cheese Bread

 1 cup shredded Italian blend cheese 

½ cup shredded Parmesan

1 egg beaten

¼ tsp Italian seasoning

salt and pepper

fresh basil leaves finely chopped


Preheat the oven to 350F. Mix together shredded cheese and the beaten egg. Season with Italian