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Tag: easy pantry recipes

  • Turkey and 3-Bean Chili

    Turkey and 3-Bean Chili

    How to Make Turkey and 3-Bean Chili

    This recipe featured in:

     


    20 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan or Dutch oven, heat the oil over medium-high heat. Break up the sausage and sauté with the onion until the sausage is browned and the onion is tender; drain fat. Add the remaining ingredients to the pan and bring to boiling.
    2. Reduce heat to low and simmer, uncovered, for 20 minutes, stirring occasionally. Serve immediately.
    Fiber Focused
    Mexican/Southwestern
    Comfort Food
    Dinner
    Easy Pantry Recipes
    Holidays & Entertaining
    Lunch
    One Pot
    Quick & Easy
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      270mg
      6%

    Ingredients

    hot sauce
    1 dash

    red bell pepper (cut into 3/4-inch pieces)
    1

    green bell pepper (cut into 3/4-inch pieces)
    1

    picante sauce
    3/4 cup

    frozen corn
    1 cup

    beef broth
    1 cup

    pinto beans (undrained)
    30 oz

    kidney beans (undrained)
    15 oz

    black beans (drained and rinsed)
    15 oz

    onion(s) (chopped)
    1 1/2 cup

    Italian turkey sausage (casing removed)
    1 lbs

    canola oil
    1 tbsp

  • Garden Veggie and White Bean Chili

    Garden Veggie and White Bean Chili

    How to Make Garden Veggie and White Bean Chili


    20 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a stockpot, heat the oil over medium-high heat. Add the onions and sauté for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and sauté for 5 minutes.
    2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and sauté for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
    3. Remove the pan from the heat, and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    One Pot
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      645mg
      14%

    Ingredients

    canned green chiles
    4 oz

    navy or great northern beans (drained and rinsed)
    30 oz

    cayenne pepper
    1/4 tsp

    ground cloves
    1/8 tsp

    ground coriander
    1 tsp

    chili powder
    1 tsp

    dried oregano
    1 1/2 tsp

    ground cumin
    2 tsp

    garlic (minced)
    2 clove

    head cauliflower (coarsely chopped)
    2/3 cup

    zucchini (diced)
    2/3 cup

    carrot(s) (diced)
    1 cup

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    low-fat, reduced-sodium chicken or vegetable broth (Canned Food)
    3 cup

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • 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

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

    kidney beans (rinsed and drained)
    1 (15-oz) can

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Tuna Salad with Chickpeas

    Tuna Salad with Chickpeas

    How to Make Tuna Salad with Chickpeas

    This Tuna Salad with Chickpeas is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise – you’ll be surprised that you can’t taste the difference.


    10 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together yogurt, mayonnaise and lemon juice.

    2. In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.

    3. Serve tuna salad on your choice of lettuce, whole-wheat bread or crackers.

    Low Carb
    Seafood
    Easy Pantry Recipes
    Salads
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      12g

    Ingredients

    fat-free plain yogurt
    3 tbsp

    light mayonnaise
    1/4 cup

    lemon (juiced)
    1/2 whole

    red bell pepper (diced)
    1/2 large

    celery (diced)
    2 stalks

    onion(s) (finely diced)
    1/4 cup

    chickpeas (garbanzo beans) (rinsed and drained)
    1 cup

    tuna flavorseal pouches (6.4 ounce each, in water)
    2 whole

    black pepper
    1/4 tsp

  • Spinach and Ham English Muffin Pizzas

    Spinach and Ham English Muffin Pizzas

    How to Make Spinach and Ham English Muffin Pizzas

    This quick and easy recipe is perfect for a quick lunch or dinner. It’s perfect for kids, too—they can prepare this recipe all on their own for a tasty, healthy pizza in an instant.


    10 min prep time


    8 min cook time


    4servings


    1 pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. Top each English muffin half with 1 Tbsp. spinach, 1 1/2 Tbsps. pizza sauce, 1/2 ounce ham and 2 Tbsps. mozzarella cheese.
    3. Bake pizzas for 8 minutes or until cheese is golden brown on top.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Kid Friendly
    Snacks
    Dinner
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pizza


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      220mg
      5%

    Ingredients

    high fiber, whole-wheat English muffins (split in half)
    2

    frozen spinach (chopped, thawed and drained)
    4 tbsp

    jarred pizza sauce
    6 tbsp

    lower-sodium deli ham
    2 oz

    reduced-fat shredded mozzarella cheese
    1/2 cup

  • Roasted and Spiced Chickpeas

    Roasted and Spiced Chickpeas

    How to Make Roasted and Spiced Chickpeas

    This high-fiber snack is a much healthier choice than chips and is a great alternative for those with nut allergies. Place in small bowls or ramekins at your next party. Eat them as a snack or use them as a crunchy topping on soups or salads.


    5 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
    3. Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
    4. Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
    5. Pour beans on parchment paper and allow to cool for 20 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Snacks
    Vegetarian
    Gluten-Free
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    garbanzo beans (15.5-ounce, rinsed and drained (dry well))
    1 can

    olive oil (divided)
    2 tbsp

    ground cinnamon
    1 tsp

    cumin
    1 tsp

    chili powder
    1/4 tsp

    salt (optional)
    1/4 tsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

  • Quinoa Black Bean Burger

    Quinoa Black Bean Burger

    How to Make Quinoa Black Bean Burger

    This flavorful, vegetarian burger is packed with protein and fiber from black beans and quinoa. Pair with a filling salad on the side, like this Broccoli and Spinach Salad, for a satisfying, meatless meal. These are great to make ahead and freeze—after forming the patties, lay them out on a baking sheet and pop them in the freezer. Once they are frozen solid, you can take them off the sheet and store them in a freezer-safe bag. 


    15 min prep time


    30 min cook time


    9servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook dried quinoa in water according to package directions.

    2. Puree 1 can black beans, 1/4 cup salsa and egg in a blender or food processor until smooth.

    3. Pour cooked quinoa in a medium bowl; add pureed beans, remaining 1 can black beans, cornmeal, chili powder, cumin and cayenne pepper and mix together until well blended.

    4. Form bean mixture into nine, 1/2-inch thick patties.

    5. Coat a large skillet or grill pan with cooking spray and heat over medium heat. Add black bean patties and grill about 2-3 minutes per side, until slightly brown.

    6. Serve each black bean burger in lettuce wrap topped with 1 Tbsp. salsa and an avocado slice.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Kid Friendly
    Easy Pantry Recipes
    Sandwiches
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      548mg
      12%

    Ingredients

    quinoa
    1/2 cup

    water
    1 cup

    black beans (rinsed and drained)
    2 (15-oz) cans

    eggs
    1 large

    salsa (divided use)
    3/4 cup

    cornmeal
    1/4 cup

    chili powder
    1 tsp

    cumin
    1/2 tsp

    cayenne pepper (optional)
    1/4 tsp

    lettuce leaves
    9 leaves

    avocado (sliced into 9 slices)
    1 large

  • No Mayo Egg Salad

    No Mayo Egg Salad

    How to Make No Mayo Egg Salad

    This egg salad mixture holds up well in the refrigerator. It is delicious served over fresh greens but could also be served on whole wheat crackers or in a whole wheat pita. Try this recipe for fool-proof hard-boiled eggs to get started. 

    This recipe featured in:

     

     

     


    5 min prep time


    4servings


    1/2 cup eggs salad on top of 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash together egg whites, cheese wedges, mustard, horseradish, salt (optional) and ground black pepper using a potato masher or sturdy whisk. You can also use a food processor but take care not to over process the egg salad. Pulse until combined but still slightly chunky.
    2. Serve 1/2 cup egg salad mixture on top of 1 cup arugula. You could also serve with arugula on toasted whole wheat bread for an open-face sandwich.
    3. Crack and peel the hard-boiled eggs. Slice the eggs in half and discard the yolks.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Lunch
    Vegetarian
    Snacks
    Sandwiches
    Salads
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup eggs salad on top of 1 cup arugula


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      270mg
      6%

    Ingredients

    <a href=”https://www.diabetesfoodhub.org/recipes/hard-boiled-egg.html”>hard-boiled eggs</a>
    12

    light creamy swiss cheese wedges
    4

    Dijon Mustard
    1 tbsp

    horseradish
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    4 cup