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Tag: fiber focused

  • Sage Stuffing

    Sage Stuffing

    How to Make Sage Stuffing

    Here’s a stuffing recipe that’s on the healthier side but will still thrill your guests. Our Sage Stuffing uses whole grain bread, omega-3 rich walnuts and cranberries to give it a holiday twist.


    15 min prep time


    1 hr cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Add the bread to a large bowl.
    2. Heat the olive oil in a large skillet over medium heat. Add the onions and celery, and sauté for 3 minutes. Add the walnuts and sauté for 2 minutes. Add in the sage and cook for 1 minute.
    3. Add the onion-sage mixture to the bread. Pour the hot chicken broth and egg over the onion-sage, and mix well (until moist). Add in the cranberries or cherries. Season well with salt and pepper. Add the mixture to a large casserole dish, and sprinkle with paprika. Bake for about 40-45 minutes, or until the top is browned and crusty.
    Fiber Focused
    Comfort Food
    Holidays & Entertaining
    Dinner
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      8g

    Ingredients

    day-old whole-grain bread (crusts removed, cut into small cubes)
    1 loaf (about 2 lbs)

    olive oil
    1 tbsp

    large onion (chopped)
    1

    large celery stalks (chopped)
    3

    walnuts (coarsely chopped)
    1/3 cup

    fresh sage (stems removed, coarsely chopped)
    1/2 bunch

    low sodium chicken broth (hot)
    3 cup

    egg (lightly beaten)
    1

    dried cranberries or cherries (coarsely chopped)
    1/2 cup

    salt and pepper to taste
    1

    paprika
    1 tsp

  • Roasted Vegetable Enchilada Bake

    Roasted Vegetable Enchilada Bake

    How to Make Roasted Vegetable Enchilada Bake

    This casserole-style dish is a vegetarian option and will be a huge hit with the family!


    6servings


    1/6 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.
    2. Heat the oil in a large, deep, nonstick skillet over medium-high heat. Add the onion and 1/4 cup salsa, and sauté until the onion is softened, about 8 minutes. Add the mushrooms and pepper and sauté until softened, about another 5 minutes. Stir in the spinach, and toss until just wilted, about 1 minute. Add the beans, cilantro, oregano, cumin, and salt, and sauté until fully combined and heated through, about 1 minute. Adjust seasoning.
    3. Spread 1/2 cup salsa into a 9×13-inch baking dish. Arrange 6 tortillas to cover the bottom of the dish. Evenly top with half of the vegetable mixture. Arrange the remaining 6 tortillas on top. Sprinkle with 1/4 cup salsa. Evenly top with remaining vegetable mixture. Sprinkle with the cheese. Bake until fully cooked through and the cheese is melted, about 20 minutes. Sprinkle with remaining 1/4 cup salsa.
    4. Cut the casserole into 6 portions, and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of casserole


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      860mg
      18%

    Ingredients

    canola oil or unrefined peanut oil
    2 tsp

    large sweet onion (diced)
    1

    mild or medium tomatillo salsa (salsa verde) of choice (divided)
    1 1/4 cup

    cremini or white button mushrooms (sliced)
    12 oz

    poblano chile pepper (chopped)
    1

    packed fresh baby spinach (5 ounces)
    5 cup

    pinto beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    fresh cilantro (chopped)
    3 tbsp

    fresh oregano leaves (finely chopped)
    1 tsp

    cumin
    1/2 tsp

    sea salt, or to taste
    1/4 tsp

    corn tortillas (6-inch)
    12

    Monterey Jack or pepper jack cheese (2 ounces, shredded)
    1/2 cup

  • Roasted Stuffed Artichokes

    Roasted Stuffed Artichokes

    How to Make Roasted Stuffed Artichokes

    Artichokes are a staple spring veggie. Venture out this season and try these stuffed ’chokes for a healthy side. If you can only find baby (or small) artichokes, use 4 instead of 2 and follow the same procedure.


    10 min prep time


    4servings


    1/2 artichoke

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Add water and lemon juice to a large pot and bring to a boil.
    3. Peel off the first layer of the outer leaves of the artichoke and cut in half lengthwise. Scoop out the hairs in the center (the choke), leaving the flesh of the artichoke intact. Drop into the boiling water for 5 minutes.
    4. Remove the artichokes from the boiling water and place cut side up in a baking dish.
    5. Add the whole wheat bread, garlic, parmesan cheese, parsley, and ground black pepper to a food processor and blend until crumbs. Drizzle in the olive oil while blending to make the stuffing.
    6. Divide the stuffing evenly among each artichoke half, pressing it in to the artichoke.
    7. Place on the middle rack of the oven and bake for 30 minutes or until topping is golden brown.
    Fiber Focused
    Veggie Rich
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 artichoke


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      280mg
      6%

    Ingredients

    water
    6 cup

    lemon juice
    1/4 cup

    fresh artichokes
    2

    whole wheat bread
    2 slice

    garlic
    3 clove

    Parmesan cheese (freshly grated)
    1/4 cup

    fresh parsley (chopped)
    2 tbsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

  • Roasted Root Vegetable Soup

    Roasted Root Vegetable Soup

    How to Make Roasted Root Vegetable Soup

    Roasting the vegetables in this recipe helps to maximize the flavor of the soup. What’s more – all of these veggies are abundant and available during the winter months.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    20 min prep time


    1 hr cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a large baking sheet (or two medium sized) with cooking spray. Set aside.
    2. In a large bowl, toss all of the vegetables, including the garlic, with the olive oil, and Herbs de Provence. Pour onto prepared baking sheet(s) and roast for 45 minutes or until cooked through and starting to brown.
    3. After vegetables are done roasting, pour them into a large soup pot. Mix with the Vegetable broth and bring to a boil. Reduce to a simmer for 10 minutes.
    4. Puree the soup with an immersion blender or in batches in an upright blender.
    5. Season the soup with Sherry vinegar, salt and pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      550mg
      12%

    Ingredients

    nonstick cooking spray
    1

    butternut squash (peeled, seeded and cut into 1-inch chunks)
    1 small (about 1 pound

    small turnips (peeled and cut into 1 inch chunks)
    2

    parsnips (peeled and cut into 1 inch chunks)
    2

    carrots (peeled and cut into 1 inch chunks)
    2

    large onion (peeled and diced)
    1

    celery stalks (diced)
    3

    small head green cabbage (chopped)
    1/2

    garlic (chopped)
    4 clove

    olive oil
    1 tbsp

    Herbs de Provence
    1 tbsp

    low sodium vegetable broth
    2 quarts

    sherry vinegar
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

  • Roast Beef Rollups

    Roast Beef Rollups

    How to Make Roast Beef Rollups

    These wraps are a quick and easy lunch to pack for the work day. Just pack the olive oil and red wine vinegar together in a separate container and add to the wrap right before eating.


    15 min prep time


    6servings


    1 rollup

    Print Recipe >

    Step-By-Step Instructions:

    1. For each rollup, tear a 15-inch piece of either waxed paper or foil. Place the tortilla flat on the paper or foil. Place a romaine lettuce leaf on top of each tortilla. Divide the beef onto the lettuce leaves.
    2. Combine the tomatoes, red peppers, oil, vinegar, cumin, and pepper. Divide the tomato mixture over the beef.
    3. Roll the paper or foil over the tortilla to encase the filling. Roll until the sandwich is completely rolled up. Fold the excess paper or foil over the top and bottom of each rollup. To eat, peel back the paper or foil.
    Fiber Focused
    Lunch
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 rollup


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      595mg

      26%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      480mg
      10%

    Ingredients

    whole wheat flour tortillas (10-inch)
    6

    large romaine lettuce leaves
    6

    cooked deli roast beef (thinly sliced)
    12 oz

    tomato(es) (diced)
    1 cup

    red bell pepper (diced)
    1 cup

    olive oil
    1 tbsp

    red wine vinegar
    1 tbsp

    cumin
    1 tsp

    freshly ground black pepper
    1/4 tsp

  • Red Lentil Dal with Jicama “Chips”

    Red Lentil Dal with Jicama “Chips”

    How to Make Red Lentil Dal with Jicama “Chips”

    Dal is a thick Indian lentil stew that’s often served with naan flatbread. You can reduce the grams of carbohydrate by serving this dal with peeled and sliced jicama. It’s a crunchy, slightly sweet vegetable that looks like a potato.


    10 min prep time


    25 min cook time


    12servings


    1/3 cup dal, 3 jicama chips

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a saucepan over medium heat. Sauté onion, garlic and ginger until onions turn clear (about 4 minutes).
    2. Add lentils and stir to coat with oil. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    3. Pureé the lentils using an immersion blender or food processor and stir in scallions.
    4. Peel the jicama and slice into nine rounds. Cut each round into quarters. Use the raw jicama to dip into the dal.
    Fiber Focused
    Low Sodium
    Indian
    Dinner
    Foodie
    Lunch
    Sides
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1/3 cup dal, 3 jicama chips


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    dry red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (reduced-sodium)
    1 tbsp

    green onion (scallion) (chopped)
    2

    jicama
    1

  • Ratatouille

    Ratatouille

    How to Make Ratatouille

    This is another great side dish for the holidays. It’s packed with vegetables and is relatively low in calories.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté 30 seconds.
    2. Add remaining ingredients and cook 10-15 minutes, stirring occasionally, until vegetables are tender.
    Fiber Focused
    Low Sodium
    Veggie Rich
    French
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      480mg
      10%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    medium eggplant (cubed)
    1

    small zucchini (sliced)
    2

    green bell pepper (chopped)
    1

    canned tomatoes (crushed)
    1 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Rajas Poblanos and Skirt Steak Tacos

    Rajas Poblanos and Skirt Steak Tacos

    How to Make Rajas Poblanos and Skirt Steak Tacos

    If you can’t find poblano peppers in the grocery store, you can use green or red bell peppers in this recipe instead.


    30 min prep time


    20 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. Add the oil to a large non-stick sauté pan over medium high heat. Add the garlic, poblano pepper, onion, chili powder, cumin, cayenne pepper (optional), salt (optional), and pepper. Sauté for 8-10 minutes until the vegetables are soft and starting to caramelize.
    3. Stir in the cheese and set aside.
    4. Season the skirt steak with additional salt (optional) and ground black pepper. Grill on both sides until the steak is medium doneness. Set the steak aside to rest.
    5. Once the steak has rested, chop it into small pieces and stir into the pepper mixture over medium heat until steak has just cooked through.
    6. Divide the meat and pepper mixture evenly among the 8 tortillas, then top each taco with chopped tomato and shredded lettuce.
    Fiber Focused
    Low Sodium
    Mexican/Southwestern
    Grilling
    Dinner
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.2g

    • Cholesterol
      40mg

      13%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      690mg
      15%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    large poblano peppers (seeded and thinly sliced)
    2

    small onion (thinly sliced)
    1

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    shredded, reduced-fat Mexican cheese blend
    1/4 cup

    skirt steak
    1/2 lbs

    6-inch corn tortillas
    8

    large tomatoes (diced)
    2

    shredded lettuce
    4 cup

  • Quinoa Cakes

    Quinoa Cakes

    How to Make Quinoa Cakes

    Quinoa is a great substitute for cous cous in most recipes. This ancient grain is hearty and delicious and an excellent source of fiber. Make mini versions of these Quinoa Cakes for a excellent party appetizer.


    20 min prep time


    8servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
    2. Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
    3. In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 Tbsp. cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
    4. Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
    5. Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
    6. While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
    Fiber Focused
    Low Sodium
    Appetizers
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    quinoa
    1 cup

    water
    2 cup

    red onion (minced )
    1/4 cup

    garlic (minced)
    2 clove

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

    cilantro (minced and divided)
    2 tbsp

    medium carrot (grated (yield about 1 cup))
    1

    all-purpose flour
    2 tbsp

    baking powder
    1 tsp

    eggs
    1

    egg white
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    remaining cilantro (minced)
    1 tbsp

    plain Greek style yogurt (non-fat)
    1 cup

    lime juice
    2

  • 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