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Tag: comfort food

  • Chicken And Vegetables En Papillote

    Chicken And Vegetables En Papillote

    How to Make Chicken And Vegetables En Papillote

    This is a dramatic dish to serve to guests. When you place the parchment package on each guest’s dinner plate, the steam and the flavors are intoxicating! Fish fillets also work well in this recipe.


    15 min prep time


    30 min cook time


    4servings


    1 package

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Cut four sheets of parchment (about 18 inches long) and then fold each in half lengthwise. Cut each in a 1/2 heart shape, which will make a heart when fully open.
    3. Working on 1/2 of the heart, layer as follows: potatoes, chicken breast, garlic, rosemary, and thyme, 6 green beans, 4 pieces carrot, and 4 pieces yellow squash. Sprinkle with Stress Free Cooking Seasoning Blend and wine.
    4. Fold the parchment in half and crimp edges all the way around to seal tightly. Place on baking sheet and place in the preheated oven. Bake 25–30 minutes.
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 package


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      28g

    • Potassium
      895mg
      19%

    Ingredients

    Parchment Paper
    1

    Yukon gold potatoes (about 1 small potato per person)
    4

    chicken breasts (boneless, skinless, approximately 4 ounces each)
    4

    garlic (minced)
    4 clove

    fresh rosemary
    4 sprig

    fresh thyme
    4 sprig

    fresh green beans
    24

    baby carrots (halved lengthwise)
    12

    small yellow squash (cut into 16 julienned pieces)
    1

    Stress Free Cooking Seasoning Blend
    1 tsp

    dry white wine (such as Pinot Grigio, Soave, Orvieto, or Sauvignon Blanc)
    1/2 cup

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    32 oz

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Chicken and Dumplings

    Chicken and Dumplings

    How to Make Chicken and Dumplings

    Try these chicken and dumplings for a budget-friendly family dinner. Add a side of roasted green beans to complete your meal.


    15 min prep time


    6servings


    2cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside.
    2. Add cooking spray and olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened.
    3. Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes.
    4. Roll the dough out into an 8 inch disk that is 1/2-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added.
    5. Simmer the dumplings for 10 minutes and serve.
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2cups


    • Amount per serving



      Calories





      315

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      100mg

      33%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      810mg
      17%

    Ingredients

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    ground sage
    1/2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    eggs
    1

    cold water
    1 tbsp

    nonstick cooking spray
    1

    olive oil
    1 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (sliced)
    8 oz

    chicken breasts (boneless, skinless, diced)
    1 1/2 lbs

    low sodium chicken broth (fat-free, low-sodium)
    8 cup

  • Cheddar Cheese and Broccoli Soup

    Cheddar Cheese and Broccoli Soup

    How to Make Cheddar Cheese and Broccoli Soup

    The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.


    20 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.
    4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.
    Veggie Rich
    Comfort Food
    Sides
    Main Dish
    Lunch
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        3g

    • Protein
      17g

    Ingredients

    broccoli
    1 lbs

    olive oil
    1 tbsp

    onion, chopped
    1

    celery stalk, chopped
    1

    all-purpose flour
    2 tbsp

    chicken broth, reduced-sodium
    1 can

    milk, evaporated fat-free
    12-ounce can

    reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)
    1 1/4 cup

    black pepper, freshly ground
    1/2 tsp

    nutmeg salt, to taste
    1/4 tsp

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Cajun Grains

    Cajun Grains

    How to Make Cajun Grains

    Author Jackie Newgent loves flexitarian recipes—dishes that can be made with meat or without. “This scrumptious whole-grain side is inspired by classic ‘dirty’ rice,” she says. “Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée.”


    15 min prep time


    45 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
    2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.
    3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Comfort Food
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      455mg
      10%

    Ingredients

    whole farro (rinsed and drained)
    1 cup

    chicken or vegetable broth (low-sodium)
    1 3/4 cup

    diced tomatoes with green chilies (roasted)
    1 can

    sea salt
    1 1/4 tsp

    Extra Virgin Olive Oil
    1 tbsp

    ground turkey ((about 93% lean))
    8 oz

    green bell pepper (finely diced)
    1 med

    white onion (finely diced)
    1 small

    salt-free cajun seasoning
    1 tbsp

    no-salt-added red kidney beans (drained)
    1 can

  • Cajun Fish Sandwiches With Crunchy Slaw

    Cajun Fish Sandwiches With Crunchy Slaw

    How to Make Cajun Fish Sandwiches With Crunchy Slaw

    Cookbook author and meal planning expert Aviva Goldfarb loves quick, easy meals. “These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat,” she says. “If you are really short on time buy pre-made coleslaw. These go great with lightly buttered corn.”


    15 min prep time


    15 min cook time


    4servings


    1 fish sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt, and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate it until you are ready to serve. Mix it well before serving.)
    2. In a shallow dish or bowl, combine the flour and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.
    3. In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.
    4. Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2–3 minutes per side. Remove the fish to a plate.
    5. Toast the buns. Serve the fish inside the buns and topped with the slaw.
    6. FLAVOR BOOSTER Serve the sandwiches topped with barbecue sauce or your favorite sandwich spread. Finely grate 1/4 onion into the coleslaw.
    Comfort Food
    Kid Friendly
    Seafood
    Lunch
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      115mg

      38%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      560mg
      12%

    Ingredients

    shredded cabbage or coleslaw mix
    6 oz (about 3 cups)

    light mayonnaise
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    honey
    1/2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    all-purpose flour
    3/4 cup

    Cajun or Old Bay seasoning
    2 tsp

    eggs
    1

    butter
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    flounder, catfish, tilapia, or other thin white fish fillets (cut into 4 even pieces)
    1 lbs

    whole wheat hamburger buns
    4

  • Butternut Squash Stew with Chickpeas

    Butternut Squash Stew with Chickpeas

    How to Make Butternut Squash Stew with Chickpeas

    This hearty stew features butternut squash, a type of winter squash that comes into season during the cooler months of the year. Make this on the weekend and pack the leftovers for lunch during the week.


    25 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.
    2. Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.
    3. Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      6g

    Ingredients

    medium butternut squash
    1

    olive oil
    2 tsp

    large onion (chopped)
    1

    garlic (minced)
    3 clove

    small red potatoes (unpeeled and cut into quarters)
    1/2 lbs

    low sodium chicken broth (low-fat, reduced-sodium)
    1 cup

    tomato(es) (14-ounce, diced, (try fire roasted for more flavor), undrained)
    1 can

    dried oregano (dried)
    3/4 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    chickpeas (garbanzo beans) (15-ounce, drained and rinsed)
    1 can

    natural creamy peanut butter (stirred well until smooth)
    2 tbsp

    parsley (chopped)
    2 tbsp

  • Butternut Squash Gratin

    Butternut Squash Gratin

    How to Make Butternut Squash Gratin

    This rich side dish is oh-so-creamy and satisfyingly cheesy but 1 serving is still less than 100 calories.


    15 min prep time


    70 min cook time


    8servings


    1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and place it face down in a 9×13-inch baking dish. Pour the water over the squash and bake for 45 minutes.

    2. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray.

    3. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces.

    4. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently.

    5. Stir in 1/4 cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted.

    6. Pour the sauce over the butternut squash and sprinkle the remaining 1/4 cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

    Veggie Rich
    Low Sodium
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      5g

    • Potassium
      423mg
      9%

    Ingredients

    butternut squash
    2 lbs

    water
    1 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    half-and-half (fat-free)
    2 cup

    Parmesan cheese (shredded, divided)
    1/2 cup

    black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp