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Tag: fiber focused

  • 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

  • Turkey and Avocado Wrap

    Turkey and Avocado Wrap

    How to Make Turkey and Avocado Wrap

    This quick and delicious wrap is perfect for a work-from-home lunch. When making a wrap, try adding lots of different textures, as done here, for maximum flavor and satisfaction.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together avocado and Greek yogurt.
    2. Spread avocado mixture evenly onto 4 tortillas.
    3. Top each tortilla with 3 ounces turkey, 1 Tsp. sunflower seeds, 2 slices tomato and 1/4 cup lettuce.
    Fiber Focused
    Quick & Easy
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      550mg
      12%

    Ingredients

    avocado (mashed)
    1/2

    Greek yogurt
    2 tbsp

    large low-carb tortillas
    4

    no-salt-added deli-style turkey breast
    12 oz

    sunflower seeds
    4 tsp

    tomato(es) (sliced)
    1

    shredded lettuce
    1 cup

  • Trinidadian Curry Vegetables

    Trinidadian Curry Vegetables

    How to Make Trinidadian Curry Vegetables

    Spicy, zesty, and full of intense palate-pleasing taste and aroma, this tropical stew will please everyone. Make a double batch and enjoy it all week.


    20 min prep time


    24 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil over medium heat in a large saucepan. Sauté onion, garlic, and ginger for 2 minutes, stirring well.
    2. Add zucchini, jalapeño pepper, and potato and sauté for 2 minutes longer. Add curry powder, chickpeas, tomato, water or vegetable stock, and scallions. Simmer for 20 minutes until potato is cooked through and a light sauce is formed.
    3. Season with lemon juice and serve.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Caribbean
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      690mg
      15%

    Ingredients

    vegetable oil
    1 tbsp

    onion(s) (chopped)
    1

    garlic (minced)
    2 clove

    gingerroot (freshly minced)
    1 tbsp

    medium zucchini (cut into 1/2-inch dice)
    1

    jalapeño or serrano chili pepper (seeded and minced)
    1

    medium all-purpose potato (peeled and cut into 1/2-inch dice)
    1

    good-quality curry powder
    1 tbsp

    chickpeas, drained and rinsed
    1 can

    tomato(es) (chopped)
    1

    water (or low-sodium vegetable stock)
    1/2 cup

    green onion (scallion) (chopped)
    6

    Juice of 1 lemon
    1

  • Tofu Spring Rolls

    Tofu Spring Rolls

    How to Make Tofu Spring Rolls

    You can also make these spring rolls with just the lettuce as wrapper instead of the rice paper to make this recipe even lower in carbohydrate.


    20 min prep time


    6servings


    1 spring roll

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    Step-By-Step Instructions:

    1. Preheat oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a small bowl, whisk together soy sauce and Splenda Brown Sugar.
    3. Slice tofu into 6 slices. Place on the baking sheet and lightly brush each slice with the soy sauce mixture. Bake for 20 minutes. Cool completely.
    4. Once the tofu is cool, cut each slice into three smaller slices.
    5. Divide the mango and cucumber each into 6 equal portions.
    6. Soak one rice paper wrapper in warm water until softened, about 30 seconds. Lay the rice paper on a clean, flat surface. Place one lettuce leaf on top of the rice paper.
    7. Place one portion of the mango and cucumber each in the center of the rice paper. Top the vegetables with 3 small slices of tofu and two slices of avocado.
    8. Fold the left and right sides of the wrapper and lettuces into the middle until almost touching. Roll paper from the bottom to form the roll tightly. Repeat for remaining rice papers. Set aside.
    9. Combine the sauce ingredients in a small saucepan over high heat. Bring to a boil, stirring constantly. Simmer for 2 minutes. Serve warm with cold spring rolls for dipping.
    Fiber Focused
    Asian
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 spring roll


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tsp

    extra firm tofu
    12 oz

    spring roll wrappers (0.25 ounce each)
    6

    warm water
    2 cup

    lettuce leaves
    6 leaves

    mango (peeled and thinly sliced )
    1

    cucumber(s) (peeled, seeded and thinly sliced into strips)
    1 small

    avocado (sliced into 12 thin slices)
    1/2

    no-sugar-added apricot preserves (sugar-free)
    1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    Thai style chili garlic sauce
    1/2 tsp

  • Toasted Quinoa and Cabbage Salad

    Toasted Quinoa and Cabbage Salad

    How to Make Toasted Quinoa and Cabbage Salad

    Quinoa and garbanzo beans add a boost of fiber and protein to a traditional coleslaw, making it hearty enough to serve as a vegetarian entree. You can use any color quinoa for this salad, but red quinoa will give it a nice pop of color. Quinoa is not only a whole grain, but it also provides some protein.


    10 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
    2. Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
    3. In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
    4. Add quinoa and remaining ingredients. Toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Dinner
    Lunch
    Salads
    Quick & Easy
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    quinoa
    1/2 cup

    low sodium vegetable broth
    1 cup

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    rice wine vinegar
    2 tbsp

    dried dill
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    packaged coleslaw mix
    1 (14-oz) bag

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

  • Tailgate Nachos

    Tailgate Nachos

    How to Make Tailgate Nachos

    Shhh, don’t tell! These yummy nachos are secretly healthy. They even offer a full serving of vegetables!


    30 min prep time


    25 min cook time


    6servings


    1/6 of sheet pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch sheet pan with cooking spray. Layer the tortilla chips in the bottom of the pan and set aside.

    2. Add the oil to a sauté pan and heat over medium heat. Add the onions and garlic and sauté for 5 minutes, until the onions start to turn clear. 

    3. Add the onions and garlic, black beans, pepper, and chicken broth to a blender or food processor and purée until smooth. Pour the bean mixture over the chips.

    4. In a small bowl, mix peppers, cilantro, lime juice, red onion, and 1 cup of the tomatoes. Add the chicken breast and spoon the mixture evenly over the top of the bean mixture. 

    5. Top with the cheese and bake for 20 minutes. Remove the pan from the oven and top the nachos with shredded lettuce and the remaining diced tomato.

    6. Divide the nachos among 6 serving plates and top each with 4 teaspoons of yogurt. 

    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Holidays & Entertaining
    Budget Friendly
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of sheet pan


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      697mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    baked tortilla chips
    4 oz

    olive oil
    1 tbsp

    yellow onion (chopped)
    1 med

    garlic (minced)
    2 clove

    low sodium black beans (rinsed and drained)
    1 can

    black pepper
    1/2 tsp

    low sodium chicken broth
    1/2 cup

    tomato(es) (diced, divided)
    2 cup

    jalapeño pepper (minced)
    2 tbsp

    fresh cilantro (chopped)
    2 tbsp

    lime juice
    1 tsp

    red bell pepper (chopped)
    1 whole

    yellow bell pepper (chopped)
    1 whole

    red onion (thinly sliced)
    1/2 cup

    chicken breasts (cooked)
    2 cup

    shredded Mexican cheese blend (reduced fat)
    1/2 cup

    lettuce (shredded)
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

  • Sweet Potato Burrito Bowl

    Sweet Potato Burrito Bowl

    How to Make Sweet Potato Burrito Bowl

    This recipe is great for meal prepping—you can make the burrito bowls ahead of time and put them in a microwave-safe container. Just leave off the lettuce, yogurt and tomato. Reheat the bowl and then add the cold toppings.


    15 min prep time


    1 hr cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Scrub and dry the potatoes and place them on the baking sheet. Bake the potatoes 45 minutes-1 hour until very tender.
    2. While the potatoes are cooking, cook the instant brown rice according to the package directions. Set the cooked rice aside but keep warm.
    3. Add the olive oil to a nonstick pan over medium heat. Add the onions and garlic and sauté 5 minutes or until the onions start to soften.
    4. Add the beans and salsa, and simmer to heat the beans through. Set the bean and salsa mixture aside but keep warm.
    5. When the potatoes are done cooking, let them cool slightly, then peel and large dice the cooked potato.
    6. To build one burrito bowl, add 1/2 cup cooked rice to the bottom of the bowl. Top with 1/4 of sweet potatoes. Top with 1/2 cup bean and salsa mixture, then top with 2 Tbsp cheese. Repeat the process for the remaining three bowls.
    7. Right before serving, top one bowl with 1/2 cup shredded lettuce, 1 Tbsp. Greek yogurt and 1/4 cup tomatoes.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Vegetarian
    Main Dish
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        14g

    • Protein
      14g

    • Potassium
      1260mg
      27%

    Ingredients

    nonstick cooking spray
    1

    small sweet potatoes
    2

    frozen cauliflower rice
    1 (12-oz) bag

    olive oil
    2 tsp

    small onion (small dice (about 3/4 cup))
    1

    garlic (minced or grated)
    2 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    salsa
    1 cup

    shredded Mexican cheese blend
    1/2 cup

    shredded lettuce
    2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    diced tomatoes
    1 cup

  • Sweet Potato and Spinach Chicken Tacos

    Sweet Potato and Spinach Chicken Tacos

    How to Make Sweet Potato and Spinach Chicken Tacos

    Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!


    5 min prep time


    20 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
    2. Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
    3. Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
    4. Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
    Fiber Focused
    Mexican/Southwestern
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      18g

    • Potassium
      1300mg
      28%

    Ingredients

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    baby spinach
    24 oz

    large sweet potato (peeled and diced)
    1 (about 8 oz)

    cumin
    1/4 tsp

    black pepper
    1/4 tsp

    water
    4 tbsp

    cooked shredded chicken
    1 cup

    6-inch corn tortillas (warmed)
    4

    light sour cream
    4 tsp

    pico de gallo or salsa
    1/2 cup

  • Superfood Smoothie

    Superfood Smoothie

    How to Make Superfood Smoothie

    Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day! Superfoods provide key nutrients that are lacking in the typical western diet.


    5 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Fiber Focused
    Low Sodium
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    unsweetened almond milk
    1 cup

    frozen blueberries
    1 cup

    baby spinach
    2 cup

    banana
    1

  • Super Foods Salad

    Super Foods Salad

    How to Make Super Foods Salad

    The salad tastes not only super nourishing, but is also bursting with flavor. Boost the flavor even more by adding 4 Tsp. dried cranberries, 1/4 cup pomegranate seeds or a diced orange. Or choose baby arugula for the greens.


    30 min cook time


    4servings


    1-3/4 cups salad, 1 Tbsp. dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse and cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat.
    2. Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water.
    3. In a small food processor or blender, puree the oil, lemon and orange juices, 1/4 avocado, cilantro, salt and garlic.
    4. In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve immediately.
    5. Do Ahead Or Delegate: Cook the quinoa and the edamame, juice the orange, chop the cilantro, peel the garlic, prepare the dressing and dice the bell pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1-3/4 cups salad, 1 Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      605mg
      13%

    Ingredients

    quinoa
    1/2 cup

    fresh shelled edamame ((1 cup))
    6 oz

    Extra Virgin Olive Oil
    1/4 cup

    lemon (juice only (about 2 Tbsp.))
    1/2

    orange juice (preferably fresh)
    2 tbsp

    avocado (use 1/4 in the dressing and dice the remaining 3/4 for salad)
    1

    fresh cilantro or parsley (coarsely chopped)
    1/8 cup

    salt
    1/4 tsp

    garlic (peeled and halved)
    1 clove

    lettuce (head (6 ounce), chopped or torn, if necessary)
    1

    orange bell pepper (cored and diced)
    1/2

    unsalted sunflower seeds, or use pecans or pistachios
    2 tbsp