Ep 19. Carb-Busting

In this episode of 30 Minute Meals, host Rachael Ray is focused on Carb-Busting recipes for those who want to enjoy their favorite foods without the added calories and carbs. She starts off with a delicious Shrimp Scampi Linguine recipe that's packed with flavor but without the heavy calories often associated with this classic dish. Ray uses whole-wheat linguine for added fiber and nutrient density and tosses it with garlic, red pepper flakes, a splash of white wine, and blistered cherry tomatoes before topping with juicy shrimp.

Next, Ray turns to her trusty air fryer to make a healthier version of a classic comfort food: Buffalo Chicken Tenders. She coats the chicken tenders in a mixture of almond flour, Parmesan cheese, and a variety of spices before air-frying to crispy perfection. She then tosses them in a homemade Buffalo sauce made with hot sauce, melted butter, and a touch of honey for a spicy, sweet, and flavorful finish.

For those looking for a meat-free option, Ray has a hearty and satisfying Lentil and Sweet Potato Shepherd's Pie that's sure to please even the pickiest eaters. She starts by sautéing onions, garlic, and carrots before adding in lentils, diced sweet potatoes, and a variety of flavorful herbs and spices. After simmering the filling, Ray tops it with a healthier version of traditional mashed potatoes made with Greek yogurt and a touch of butter before baking it in the oven for a delicious, warming meal.

No meal is complete without a dessert, and Ray has a guilt-free Banana Split Sundae recipe that's sure to satisfy any sweet tooth. She starts by slicing a ripe banana and topping it with a scoop of vanilla Greek yogurt, fresh berries, chopped nuts, and a drizzle of chocolate sauce. The result is a satisfying and delicious dessert that's low in sugar but high in flavor.

Throughout the episode, Ray emphasizes the importance of balance and moderation when it comes to healthy eating. She shows that it's possible to indulge in your favorite foods while also being mindful of your health and wellness goals. With these Carb-Busting recipes, viewers can enjoy delicious and satisfying meals without sacrificing taste or nutrition.