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Tag: american

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Meat Lover’s Breakfast Cups

    Meat Lover’s Breakfast Cups

    How to Make Meat Lover’s Breakfast Cups

    This low-carb breakfast made with turkey sausage and turkey bacon makes for a meaty breakfast without all the saturated fat. Freeze the individual cups after they’re prepared for a grab-and-go breakfast that can be reheated at home or in the office!


    15 to 19 min cook time


    6servings


    1 “muffin”

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 F. Coat a six-cup muffin tin with nonstick cooking spray. Evenly divide the hash browns among the muffin cups and press firmly into the bottom and up the sides of each cup.

    2. In a large skillet, heat the oil over medium heat. Sauté the onion until tender. Add the garlic and sausage; cook for 1 minute more. Remove the skillet from the heat; stir in the sour cream.

    3. In a medium bowl, beat the egg substitute with the salt and black pepper, then pour it evenly into the potato-lined muffin cups. Top each cup with some of the sausage mixture, bacon, and cheese.

    4. Bake 15 to 18 minutes, or until the eggs are set. Serve immediately, or freeze for later.

    Low Carb
    Kid Friendly
    Comfort Food
    American
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 “muffin”


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      217mg
      5%

    Ingredients

    Monterey jack cheese
    2 tbsp

    turkey bacon
    2 slice

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    egg substitute
    1 cup

    light sour cream
    1 tbsp

    precooked turkey breakfast sausage patties ( thawed and diced)
    2 whole

    garlic (minced)
    1 clove

    onion(s) (finely chopped)
    2 tbsp

    canola oil
    1 tsp

    frozen hash browns (thawed)
    1 1/4 cup

  • Whole Wheat Sweet Potato Pancakes

    Whole Wheat Sweet Potato Pancakes

    How to Make Whole Wheat Sweet Potato Pancakes

    You can substitute canned pumpkin in this recipe for pumpkin pancakes and instead of cinnamon use pumpkin pie spice.


    15 min prep time


    10 min cook time


    10servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine oats, wheat germ, and yogurt. Let stand until oats soften. Mix in egg, egg whites, vanilla, skim milk and mashed sweet potato.

    2. In a large bowl, mix together whole-wheat flour, baking powder, baking soda, salt, cinnamon, and Splenda.

    3. Make a well in the center of the dry ingredients. Pour entire wet mixture into the well and fold together until completely incorporated.

    4. Coat a griddle or non-stick skillet with cooking spray and heat over medium heat. Use 1/3 cup batter for each pancake and cook until brown on bottom and some bubbles begin to break around edges. Turn pancake over and cook until brown and slightly firm to the touch in the center.

    5. Repeat procedure for remaining 9 pancakes.

    Kid Friendly
    American
    Vegetarian
    Holidays & Entertaining
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      20mg

      7%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      8g

    • Potassium
      250mg
      5%

    Ingredients

    old-fashioned rolled oats
    1/3 cup

    wheat germ
    1/3 cup

    Plain Nonfat Greek yogurt
    1 cup

    eggs
    1 whole

    egg whites
    2 whole

    vanilla extract
    1 tsp

    skim milk
    1 cup

    mashed sweet potatoes
    1 cup

    whole wheat flour
    1 cup

    baking powder
    1 1/2 tsp

    baking soda
    1 tsp

    salt
    1/4 tsp

    ground cinnamon
    2 tsp

    low-calorie sugar substitute
    1/3 cup

    nonstick cooking spray
    1 whole

  • Whole Wheat Breakfast Pizzas

    Whole Wheat Breakfast Pizzas

    How to Make Whole Wheat Breakfast Pizzas

    Try this recipe to spice up your morning routine. It’s a recipe for two, so share it with your special someone for a well-rounded, healthy breakfast.


    5 min prep time


    2servings


    ½ English muffin + ½ cup egg mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.

    2. In a small nonstick skillet, heat the margarine over medium heat until melted, swirling to coat the bottom. Cook the green onions, mushrooms, and bell pepper over medium-high heat for 3 minutes, or until tender, stirring frequently.

    3. In a small bowl, whisk together the egg substitute and milk. Pour over the vegetables. Reduce the heat to medium. 

    4. Cook without stirring until the mixture begins to set on the bottom and around the edge. As it sets, push the mixture toward the center of the skillet and tilt the skillet so the uncooked portion flows to the edge and all the egg substitute is fully cooked, 3 to 4 minutes. (A rubber scraper works well for this.)

    5. Put the English muffin halves with the cut side up on a baking sheet. Sprinkle each with 1 Tbsp. Colby and Monterey Jack mixture. Spoon the egg mixture over the cheese. Top with the remaining cheese. Sprinkle with the tomato.

    6. Bake for 5 to 8 minutes, or until the cheese is melted.

    Kid Friendly
    American
    Vegetarian
    Cooking for 1 or 2
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      ½ English muffin + ½ cup egg mixture


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      444mg
      9%

    Ingredients

    light tub margarine
    1 tsp

    small green onions (finely chopped)
    2

    small button mushrooms (sliced)
    2

    small red bell pepper (diced)
    1/2

    egg substitute
    1/2 cup

    milk (fat-free)
    2 tbsp

    whole-wheat English muffins (split in half)
    1

    Colby and Monterey Jack cheese mixture (low-fat, shredded)
    1/4 cup

    small tomato (seeded and chopped)
    1

  • Whole Grain Chicken Pot Pie

    Whole Grain Chicken Pot Pie

    How to Make Whole Grain Chicken Pot Pie

    Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.


    10 min prep time


    45 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray and set aside.

    2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.

    3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

    4. Stir in the cooked chicken.

    5. In a small bowl, whisk together the flour, 1 1/2 cup milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

    6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

    7. Bake for 20 minutes and serve.

    Fiber Focused
    Kid Friendly
    Comfort Food
    American
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      556mg
      12%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour
    2 cup

    baking powder
    4 tsp

    cold margarine (trans-fat-free)
    4 tbsp

    parsley (dried)
    1 tbsp

    skim milk (divided)
    2 1/2 cup

    olive oil
    1 tsp

    carrot(s) (diced)
    2

    celery stalks (diced)
    2

    large onion (diced)
    1

    white (button) mushrooms (sliced)
    8 oz

    cooked chicken (chopped)
    12 oz

    flour
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    American
    Easy Pantry Recipes
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg
      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

  • Summer Fruit Smoothie

    Summer Fruit Smoothie

    How to Make Summer Fruit Smoothie

    Take advantage of fresh summer fruit to whip up a refreshing smoothie! Or, use frozen fruit to enjoy summer flavors any time of year.


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth.

    Kid Friendly
    American
    Vegetarian
    No Cook
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      298mg
      6%

    Ingredients

    fresh blueberries
    1 cup

    chopped fresh strawberries
    1 cup

    peaches (peeled, seeded and chopped)
    2

    peach flavored Greek style yogurt (non-fat)
    6 oz

    almond milk (unsweetened)
    1 cup

    ground flax seed
    2 tbsp

    ice
    1/2 cup

  • Spinach, Tomato and Feta Cheese Baked Egg

    Spinach, Tomato and Feta Cheese Baked Egg

    How to Make Spinach, Tomato and Feta Cheese Baked Egg

    If you like to wake up with a hearty egg breakfast, you’ll love this quick and easy recipe.


    5 min prep time


    10 min cook time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.

    2. Spray 4 ramekins with cooking spray. Combine the spinach, tomato, feta cheese, and oregano; evenly distribute into ramekins. .

    3. Place egg over spinach mixture and bake until egg whites are set but the yolks are still soft, about 10-12 minutes

    Low Sodium
    Low Carb
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      7g

    • Potassium
      109mg
      2%

    Ingredients

    nonstick cooking spray
    1

    spinach (chiffonade (this means finely chopped))
    1/2 cup

    tomato(es) (small dice)
    1/4 cup

    feta cheese (fat-free)
    2 tbsp

    fresh oregano (minced)
    1 tsp

    medium eggs
    4

  • Sparkling Strawberry Mint Water

    Sparkling Strawberry Mint Water

    How to Make Sparkling Strawberry Mint Water

    Quench your thirst with fizzy, flavored water, not just plain ol’ water. At just 5 calories, it’s refreshing and tasty.


    5 min prep time


    0 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

    2. Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.

    3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      32mg
      <1%

    Ingredients

    sparkling water (divided)
    3 1/2 cup

    lemon juice
    2 tsp

    fresh mint ( plus 4 mint sprigs, divided)
    4 leaves

    strawberries (stemmed)
    4 large

  • Pumpkin Quiche with Quinoa Crust

    Pumpkin Quiche with Quinoa Crust

    How to Make Pumpkin Quiche with Quinoa Crust

    This hearty breakfast is a perfect fall treat. The quinoa “crust” is delicious and crunchy, but cuts the carbs substantially. Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.


    1 hr prep time


    1 hr cook time


    8servings


    1 piece (1/8 of quiche)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.

    2. To prepare the crust, mix together the cooked quinoa, cream cheese, and egg white in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.

    3. Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.

    4. In a large bowl, whisk together the remaining ingredients to create the quiche filling. Whisk until well blended and frothy.

    5. Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.

    Heart Healthy
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece (1/8 of quiche)


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      50mg

      17%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      140mg
      3%

    Ingredients

    nonstick cooking spray
    1

    cooked quinoa
    2 cup

    cream cheese (reduced-fat, softened)
    1 tbsp

    egg whites
    1 whole

    1% milk
    1 cup

    large eggs
    2

    fresh thyme (chopped)
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    canned pumpkin purée
    1 cup