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Tag: fiber focused

  • OK Oatmeal with Strawberries and Almonds

    OK Oatmeal with Strawberries and Almonds

    How to Make OK Oatmeal with Strawberries and Almonds

    Put a new twist on oatmeal by mixing in a bit of fruit preserves, fresh strawberries and almonds.


    4servings


    ½ cup oatmeal + 1 Tbsp. fruit spread + ½ cup berries + 1 Tbsp. almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine water, oats, and salt in a medium-size pan. Bring to a boil, reduce heat, and simmer 10 minutes uncovered. Remove from heat and let stand 2 minutes.
    2. Place the fruit spread in a small microwave-safe bowl and cook on high setting for 15 seconds or until slightly melted. Remove from heat and stir in the extract.
    3. Spoon equal amounts of the oatmeal in 4 bowls. Top with 1 Tbsp. fruit spread, 1/2 cup berries, and 1 Tbsp. almonds.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup oatmeal + 1 Tbsp. fruit spread + ½ cup berries + 1 Tbsp. almonds


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      5g

    • Potassium
      265mg
      6%

    Ingredients

    old-fashioned rolled oats (gluten-free)
    1 cup

    water
    2 cup

    salt
    1/4 tsp

    raspberry fruit spread (slightly melted)
    1/4 cup

    almond extract
    1/2 tsp

    strawberries (quartered)
    2 cup

    slivered almonds (toasted)
    1 oz

  • One-Pot Roasted Chicken with Acorn Squash

    One-Pot Roasted Chicken with Acorn Squash

    How to Make One-Pot Roasted Chicken with Acorn Squash

    The apples and cinnamon in this savory one-pot main dish will fill your home with a delicious Autumn aroma.


    5 min prep time


    55 min cook time


    4servings


    1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Season the chicken with the rosemary. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat. Place the chicken in the pot and sear for 3 minutes per side.
    3. Cut the acorn squash in half lengthwise and scoop out the seeds. Cut each half into quarters; discard ends.
    4. Place the acorn squash and apple slices around the chicken. Drizzle the honey evenly over the squash and apple slices and then sprinkle them with cinnamon. Pour the water over the chicken.
    5. Bake for 45 minutes in the oven, uncovered. To serve, pour some of the juices over the chicken, squash, and apples.
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    One Pot
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      615mg
      13%

    Ingredients

    thighs (4-ounce each, boneless, skinless chicken)
    4

    dried rosemary
    1 tsp

    olive oil
    2 tsp

    acorn squash (1-1/4 lbs)
    1

    Granny Smith or other tart apple (cored and sliced)
    1

    honey
    1 tbsp

    ground cinnamon
    1/4 tsp

    water
    1/2 cup

  • Nuts about Pizza for Breakfast

    Nuts about Pizza for Breakfast

    How to Make Nuts about Pizza for Breakfast

    Try this super simple breakfast. Both kids and adults will love it and it can be ready to eat in a matter of minutes! If it works better with your budget, switch out the almond butter for peanut butter.


    1serving


    1 “pizza”

    Print Recipe >

    Step-By-Step Instructions:

    1. Split and toast English muffin.
    2. Spread each half with almond butter.
    3. Top with sliced strawberries.
    4. Sprinkle with coconut.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 “pizza”


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      0mg

      0%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      10g

    • Potassium
      400mg
      9%

    Ingredients

    whole-wheat English muffins
    1

    almond butter
    1 tbsp

    strawberries (sliced)
    1/2 cup

    unsweetened coconut flakes (shredded)
    1 1/2 tsp

  • Mushroom and Walnut Meat Loaf

    Mushroom and Walnut Meat Loaf

    How to Make Mushroom and Walnut Meat Loaf

    These retain their shape well because they are baked in individual ramekin dishes and are perfect for portion control.


    25 min prep time


    50-55 min cook time


    4servings


    1 ramekin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside.
    2. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and sun-dried tomatoes and sauté about 8 minutes. Add in the Italian seasoning, salt and pepper and sauté 1 minute.
    3. Add the mushroom mixture to a large bowl, allow to cool for 2 minutes. Add in the egg, breadcrumbs, milk and walnuts. Mix gently. Divide the mixture among all the ramekins, pressing down on the mixture to fit all the ramekins.
    4. Set the ramekins onto a baking sheet and bake in the oven for 30-35 minutes until the top is browned. Run a knife around each ramekin to loosen the loaf
    Fiber Focused
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ramekin


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      1050mg
      22%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    large onion (chopped)
    1

    mixed mushrooms ((white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped)
    1 lbs

    red bell pepper (diced)
    1/3 cup

    rehydrated sun-dried tomatoes (minced)
    1/3 cup

    Italian seasoning
    1 tsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    eggs (beaten)
    1

    panko bread crumbs
    1 cup

    fat-free milk
    1/2 cup

    walnuts (finely chopped)
    1/2 cup

  • Mozzarella, Tomato and Chickpea Salad

    Mozzarella, Tomato and Chickpea Salad

    How to Make Mozzarella, Tomato and Chickpea Salad

    This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.
    2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.
    Veggie Rich
    Fiber Focused
    Dinner
    Salads
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      5mg

      2%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    fresh mozzarella balls (drained)
    2 1/2 oz

    cherry tomatoes
    1 cup

    canned chickpeas (no-salt-added)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    baby spinach
    12 oz

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

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

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Modern Tuna Noodle Casserole

    Modern Tuna Noodle Casserole

    How to Make Modern Tuna Noodle Casserole

    This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

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

    2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

    3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

    4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

    5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

    6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Seafood
    Kid Friendly
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      526mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole grain penne, shells, or farfalle pasta
    12 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    8 oz

    small onion (diced)
    1

    baby spinach
    5 oz

    salt-free all-purpose seasoning
    1/2 tsp

    flour
    3 tbsp

    skim milk
    2 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    tuna packed in water (drained)
    5 oz

    Parmesan cheese (shredded)
    1/2 cup

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

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

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mexican Quinoa Casserole

    Mexican Quinoa Casserole

    How to Make Mexican Quinoa Casserole

    This nutrition-packed dish is great as an entrée. It’s got protein from the quinoa and beans and also provides you with some vegetables!


    25 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
    2. Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.
    3. Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
    4. Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Dinner
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      10mg

      3%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    3 tsp

    onion(s) (diced)
    1

    large green pepper (diced)
    1

    garlic (minced)
    2 clove

    quinoa
    2 cup

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

    water
    2 1/2 cup

    black beans (15.5-ounce, no-salt added, rinsed and drained)
    1 can

    tomato(es) (14.5-ounce, diced)
    1 can

    chili powder (1)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

    cheddar cheese (reduced-fat shredded)
    1 1/2 cup