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Tag: american

  • Zesty Broccolini and Garlic

    Zesty Broccolini and Garlic

    How to Make Zesty Broccolini and Garlic

    Broccolini is similar in taste and texture to broccoli, but with longer, thinner stalks, and small florets. This simple, flavorful recipe is a quick and easy way to prepare broccolini. You can prepare it in the time it takes to cook your main entree. If you can’t find broccolini, you can easily use broccoli instead.


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over medium-low heat. Add the garlic and sauté for about 5 to 6 minutes, or just until the garlic starts to brown.

    2. Add in the broccolini, broth, crushed red pepper, salt, and black pepper. Cover the pan, and let it steam on medium-high heat until the broccolini turns bright green and is tender, about 5 to 6 minutes.

    3. Add in the lemon juice and zest, and serve immediately.

    4. *Nutrition facts do not include added salt.

    Low Sodium
    Veggie Rich
    Low Carb
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      320mg
      7%

    Ingredients

    olive oil
    1 tbsp

    garlic (thinly sliced)
    4 clove

    broccolini (stems trimmed)
    2 lbs

    low sodium vegetable broth
    1/4 cup

    crushed red pepper flakes
    1 pinch

    salt and pepper to taste
    1 whole

    Juice of Lemon
    1 1/2 tbsp

    fresh lemon zest
    2 tsp

  • Sautéed Cinnamon Apples

    Sautéed Cinnamon Apples

    How to Make Sautéed Cinnamon Apples

    Fast, nutritious and smells like apple pie—what’s not to like? Make this sliced fruit glazed with cinnamon, vanilla and honey for your next quick dessert. For even more flavor, top with toasted chopped walnuts.


    7 min prep time


    15 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat margarine in a sauté pan over medium-high heat. Add apples and sauté for 3 minutes, stirring frequently.

    2. Add remaining ingredients. Reduce heat to low and simmer for 12 minutes, stirring occasionally.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    American
    Vegetarian
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      0g

    • Potassium
      128mg
      3%

    Ingredients

    margarine (trans-fat-free)
    1 tbsp

    large Granny Smith apples (peeled and chopped)
    2

    ground cinnamon
    1/2 tsp

    vanilla extract
    1 tsp

    water
    3 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

  • Spinach Yogurt Dip

    Spinach Yogurt Dip

    How to Make Spinach Yogurt Dip

    Whip up this dip in no time and bring it to a picnic or party as part of a healthy side or snack.


    10 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor or blender, puree the cottage cheese. Add to a medium bowl.

    2. Add the yogurt, spinach and ranch dressing powder and whisk together. Refrigerate for at least 30 minutes, up to overnight.

    3. Serve with assorted vegetables for dipping.

    Low Sodium
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      44mg
      <1%

    Ingredients

    cottage cheese (low-fat (1% milk fat))
    1 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    frozen spinach (thawed and squeezed dry, chopped)
    1 cup

    ranch-flavored salad dressing powder mix
    1 tbsp

  • California Date Chocolate Truffles

    California Date Chocolate Truffles

    How to Make California Date Chocolate Truffles

    These California Date chocolate truffles are perfect for satisfying your sweet tooth in a healthier way. The dates provide natural sweetness and fiber, while the cocoa powder adds a rich, chocolatey flavor. With no added sugars and heart-healthy fats from the almond butter, they’re a treat that can be enjoyed as part of a balanced diabetes-friendly meal.


    50 min prep time


    8servings


    1 truffle

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the pitted California Dates in warm water for 10 minutes to soften, then drain well. 

      Tip: Microwave for 1 minute to soften the California Dates.

    2. Add the California Dates to a food processor along with the cocoa powder, almond butter, butter, vanilla extract, and sea salt. Blend until the mixture is fully incorporated.

    3. It should look a little crumbly, but moldable if you press it. If you want more texture to hold the balls together, add 1 tsp of nut butter at a time.

    4. Scoop out the mixture into 2-tablespoon servings and roll into balls using your hands. A 2-tablespoon (1-ounce) cookie scoop works well here for uniform sizes.

    5. Optional: Coat the truffles with cocoa powder for a deeper, rich chocolate flavor.

    6. Place the truffles on a plate or in an airtight container and refrigerate for at least 30 minutes to firm up before serving.

    Italian
    French
    American
    No Cook
    Foodie
    Dessert
    Snacks
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    Nutrition facts

    8 Servings



    • Serving Size

      1 truffle


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      210mg
      4%

    Ingredients

    California Medjool dates (pitted)
    1 cup

    unsweetened cocoa powder
    1/4 cup

    almond butter (or any nut butter)
    2 tbsp

    butter (unsalted)
    2 tbsp

    vanilla extract
    1/2 tsp

    sea salt (optional)
    1/4 tsp

  • Vegetarian Breakfast Burrito Bowl

    Vegetarian Breakfast Burrito Bowl

    How to Make Vegetarian Breakfast Burrito Bowl

    This colorful and veggie-filled breakfast burrito bowl offers a twist on the classic by using whole grain quinoa instead of white rice as the base. This recipe can be used for breakfast, lunch, or dinner because it is an excellent source of fiber, a good source of protein, and includes non-starchy vegetables. 


    10 min prep time


    5 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a non-stick skillet over medium heat. Add spinach and sauté until wilted (about 2 minutes).  

    2. Whisk eggs with cumin and paprika, then pour into the skillet with spinach. Scramble until cooked through.  

    3. Assemble the bowl. Divide cooked quinoa, black beans, tomatoes, avocado, and scrambled eggs among 4 bowls. 

    4. Drizzle with lime juice.

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    American
    Vegetarian
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      795mg
      17%

    Ingredients

    quinoa (cooked without salt or fat)
    1 cup

    egg substitute
    1 cup

    black beans (rinsed and drained)
    1 cup

    cherry tomatoes (halved)
    1 cup

    avocado (diced, optional: use half for reduced fat)
    1 med

    baby spinach (chopped)
    1 cup

    olive oil
    1 tsp

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    Juice of lime
    1 whole

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Creamy Chicken Apple Salad

    Creamy Chicken Apple Salad

    How to Make Creamy Chicken Apple Salad

    This salad is a low-carb, power-food dynamo. Easy to prepare and packed full of good nutrition—protein from chicken, fiber from the apple, and healthy fat from the walnuts—this is a quick diabetes-friendly recipe that’s perfect for lunches and making ahead. Full of flavor and crunch—you won’t believe how easy it is! If there’s extra chicken, whip up a Chicken Caesar Salad Lunch Wrap to go with it and you’ve got a balanced meal.


    15 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the chicken, celery, green onions, apple, and walnuts

    2. In a small bowl, whisk together the mayonnaise, yogurt, lemon juice and pepper. Pour over the chicken mixture and gently stir to coat.

    3. Serve salad over your choice of lettuce leaves, bread or crackers.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Salads
    Gluten-Free
    Foodie
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      172mg
      4%

    Ingredients

    cooked chicken breast (chopped)
    2 cup

    celery (diced)
    2 stalks

    green onions (chopped)
    2

    medium Jonagold apple (finely diced)
    1

    walnuts (chopped)
    3 tbsp

    light mayonnaise
    1/4 cup

    yogurt (plain, fat-free)
    1/4 cup

    lemon (juiced)
    1/2

    black pepper
    1/8 tsp

  • Berry Crisp

    Berry Crisp

    How to Make Berry Crisp

    This delicious and mouth-watering dessert is full of antioxidant rich berries, vitamin C and fiber from the oatmeal.


    15 min prep time


    55 min cook time


    8servings


    1 wedge (1/8 of recipe)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a 9-inch pie pan with cooking spray.

    2. In a medium bowl combine the berries, lemon zest, lemon juice, 2 Tbsps. Splenda® Sugar blend, corn starch and cinnamon. Mix well and pour into pie pan.

    3. In another medium bowl, combine the oats, remaining 1 tbsp Splenda sugar blend, brown sugar blend, pecans, and margarine. Work the margarine into the dry ingredients with your hands until it is crumbly.

    4. Sprinkle the crisp topping mixture evenly over the berries. Bake for 55 minutes or until the top is brown and the fruit is bubbly. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Holidays & Entertaining
    Dessert
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 wedge (1/8 of recipe)


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      177mg
      4%

    Ingredients

    nonstick cooking spray
    1

    strawberries (sliced)
    1 lbs

    blueberries
    1 pints

    lemon juice (2 tbsp. juice, 1 tsp. zest)
    1 whole

    low-calorie sugar substitute (divided use)
    3 tbsp

    Cornstarch
    1 1/2 tbsp

    ground cinnamon
    1 tsp

    old-fashioned rolled oats
    1 cup

    brown sugar substitute
    3 tbsp

    pecans (chopped)
    1/2 cup

    trans-fat-free margarine (diced)
    4 tbsp

  • Pumpkin-Banana Muffins

    Pumpkin-Banana Muffins

    How to Make Pumpkin-Banana Muffins

    Start your morning with a sweet, diabetes friendly treat with these pumpkin-banana muffins. Lower in carbs than store-bought muffins, pair this with a cup of coffee for the perfect start to your day.

    Add a Microwave Egg and Veggie Jar or Spinach and Egg Bites to help round out your breakfast with some veggies and protein!


    10 min prep time


    20 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F and line a muffin tin with liners.

    2. Mix flour, sugar, baking soda, salt, pumpkin pie spice in a large bowl.

    3. In a small bowl, mix together the eggs, pumpkin puree, oil, banana, and vanilla.

    4. Pour the wet ingredients into the dry ingredients and stir to combine. Gently fold in the walnuts.

    5. Scoop the batter into muffin tins and bake for 18-20 minutes, until a toothpick comes out clean.

    Kid Friendly
    American
    Easy Pantry Recipes
    Breakfast and Brunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        5g

        10%

    • Protein
      3g

    • Potassium
      114mg
      2%

    Ingredients

    white whole wheat flour
    1 1/2 cup

    brown sugar
    1/3 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    pumpkin pie spice
    2 tsp

    eggs
    2

    pumpkin puree
    1 cup

    canola oil
    3 tbsp

    banana(s) (mashed)
    1 small

    vanilla extract
    1 tsp

    walnuts (finely chopped)
    1/4 cup

  • Chicken Pot Pie with Phyllo

    Chicken Pot Pie with Phyllo

    How to Make Chicken Pot Pie with Phyllo

    There is nothing more comforting than chicken and veggies in a lusciously thick sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and call everyone to dinner. The secret to this ultimate comfort food? By using butter-flavored spray and phyllo dough we slash all the saturated fat and calories found in a typical pie crust topping. The phyllo dough topping is infinitely more interesting than a standard crust.
     


    40 min prep time


    30 min cook time


    12servings


    1 (3 × 3-inch) square

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Season the diced chicken with garlic powder and freshly ground pepper and set aside. In a 2-quart saucepan, bring the chicken stock and water to a boil.

    2. Meanwhile, heat the olive oil in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.

    3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.

    4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to 1/2 cup, about 10 minutes.

    5. Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture to the stock, constantly stirring until thickened, but smooth. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas, and parsley, and mix well.

    6. Pour the mixture into a 9 × 13-inch pan. Set aside.

    7. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first sheet and coat with spray. Repeat this process until all 8 sheets are used.

    8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.

    9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.

    Kid Friendly
    Comfort Food
    American
    Main Dish
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 (3 × 3-inch) square


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      14g

    • Potassium
      568mg
      12%

    Ingredients

    boneless, skinless chicken breasts (diced into 1/2-inch pieces)
    1 lbs

    garlic powder
    1 1/2 tsp

    black pepper
    1 dash

    low sodium chicken broth (fat-free)
    2 cup

    water
    1/2 cup

    olive oil
    1 tsp

    cremini (baby bella) mushrooms (cut into 1/2-inch pieces (about 3 cups))
    10 oz

    garlic (finely chopped)
    1 clove

    Kosher Salt (to taste)
    1 pinch

    red potatoes (unpeeled and cut into quarters)
    1 lbs

    fresh thyme
    5 sprig

    carrots (diced into 1/2-inch pieces)
    3 med

    onion(s) (diced)
    1 large

    1% milk
    1 1/2 cup

    half-and-half
    1/2 cup

    all-purpose flour
    6 tbsp

    frozen peas
    8 oz

    parsley (minced flat leaf)
    1/2 cup

    sheets frozen phyllo dough
    8 whole

    nonstick cooking spray
    1 whole