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Tag: fiber focused

  • Creamy White Bean Soup with Basil and Olive Oil

    Creamy White Bean Soup with Basil and Olive Oil

    How to Make Creamy White Bean Soup with Basil and Olive Oil

    White bean soup is a Tuscan classic. White beans are a great source of fiber. Use jarred white beans if available—they are superior to canned.


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large skillet saucepot over medium heat. Sauté the onion and garlic for 1 minute, stirring often.
    2. Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil, lower to a simmer and cook uncovered for 35 minutes until smooth and creamy.
    3. Add the basil and lemon juice, season to taste with salt.
    Fiber Focused
    Comfort Food
    Italian
    Dinner
    Sides
    Vegetarian
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      425mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    medium onion (chopped)
    1/2

    garlic (minced)
    2 clove

    ripe tomato (chopped)
    1

    dried oregano (dried)
    2 tsp

    crushed red pepper flakes
    1 pinch

    cannellini beans (20-ounce jar, drained and rinsed)
    1

    low sodium vegetable broth (low-sodium)
    4 cup

    fresh basil leaves (minced)
    6

    Juice of 1 fresh lemon
    1

    Sea salt, to taste
    1

  • Cranberry Pork Roast over Noodles

    Cranberry Pork Roast over Noodles

    How to Make Cranberry Pork Roast over Noodles

    This super-easy, tender roast cooks during the day in your slow-cooker. All you need is 5 minutes in the morning to load up the crock pot, and then 20 minutes in the evening to cook up the pasta and veggies that go with it!


    5 min (a.m.) and 25 min (p.m) prep time


    8servings


    3 ounces of pork + 1/2 cup noodles + 2 Tbsps. of gravy + 1 cup broccoli & carrots

    Print Recipe >

    Step-By-Step Instructions:

    1. 8 hours before serving, place pork tenderloin in slow cooker
    2. In a medium bowl, mix together cranberry sauce, orange juice, dry mustard, and ground cloves (mashing cranberry sauce).
    3. Pour over roast and cook on LOW for 8 hours, or on HIGH for 4 hours.
    4. 20 minutes before serving, put a large pot of water on to boil.
    5. Add noodles to boiling water, set timer for 10 minutes or according to package directions.
    6. Place broccoli, baby carrots, and 1 Tbsp. of water in microwave-safe dish, cover, and cook on HIGH for 7 minutes.
    7. Drain 2 cups of juice from roast. Skim off any fat (if there is any, pork tenderloin is so lean). Add water if necessary, to make 2 cups. Pour into small saucepan and bring to a boil over medium heat.
    8. In a small cup, mix together cornstarch and 2 Tbsps. of water and pour into boiling juice while whisking. Cook 1 minute until thick and bubbly.
    9. Drain noodles and serve sauce over the sliced pork and noodles, with vegetables on the side.
    Fiber Focused
    Dinner
    Holidays & Entertaining
    Main Dish
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces of pork + 1/2 cup noodles + 2 Tbsps. of gravy + 1 cup broccoli & carrots


    • Amount per serving



      Calories





      406

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      75mg

      25%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        8g

        29%

    • Protein
      30g

    Ingredients

    pork tenderloin (frozen (on long roast or cut into 8 thick slices))
    2 lbs

    jellied cranberry sauce (16 ounces)
    1 can

    orange juice
    1/2 cup

    mustard powder
    1 tsp

    ground cloves
    1/4 tsp

    whole wheat egg noodles (8 ounce, dry)
    1 package

    head broccoli ((2 or 3 stalks) cut into florets)
    1

    baby carrots (one pound)
    1 package

    water
    1 tbsp

    Cornstarch
    2 tbsp

    water
    2 tbsp

  • Cowboy Bean Fritters

    Cowboy Bean Fritters

    How to Make Cowboy Bean Fritters

    Bring this appetizer to share at your next summer barbeque. Serve the fritters with some dipping options like salsa and non-fat plain Greek yogurt (a healthier substitute for sour cream).


    20servings


    3 fritters

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine flour, baking powder, cumin, salt, and pepper. Add egg whites and salsa; mix well, then stir in black beans.
    2. In a large skillet over medium-high heat, heat 1 Tbsp. oil. Pour 1 Tsp. batter per fritter into skillet, cooking several fritters at one time, but not overcrowding them. Cook 1 minute, then turn fritters and lightly flatten with a spatula; cook 1 to 2 additional minutes or until browned on both sides. Repeat with remaining batter, adding more oil as necessary.
    Fiber Focused
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    20 Servings



    • Serving Size

      3 fritters


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      210mg
      4%

    Ingredients

    all-purpose flour
    1 3/4 cup

    baking powder
    2 tsp

    cumin
    1/2 tsp

    salt
    2 tsp

    black pepper
    1/2 tsp

    egg whites (lightly beaten)
    4

    salsa
    1 cup

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

    vegetable oil (plus extra if needed)
    1 tbsp

  • Congrí Light (Cuban Black Beans and Rice)

    How to Make Congrí Light (Cuban Black Beans and Rice)

    This healthy and classic Cuban recipe is a great dish to bring to parties or add on as a side to make a complete meal.


    20 min prep time


    1 hr cook time


    10servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Into a stovetop pressure cooker, add rinsed beans and 3 cups water, and cover. Place pressure cooker on stove and set on high heat. Once the beans start boiling, lower heat to medium and cook beans until they are tender, about 45 minutes. Make sure beans submerged in water while they cook; add more water if needed.
    2. Once beans are tender, add rice, 1 cup water, salt and 1/2 Tsp. avocado oil. Stir well and add the remaining ingredients. Stir once more with spoon, and make sure to put a little hip into it.
    3. Make sure there is about 3/4 inch of water above the beans. Cover the mixture, and put heat on medium-low. Cook for 15 minutes, or until rice is tender. Once the congrí is done, fluff with a fork and serve. Enjoy!
    Fiber Focused
    Caribbean
    Sides
    Vegetarian
    Vegan
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      540mg
      11%

    Ingredients

    black beans (dried, sorted and rinsed (1 1/2 cups))
    10 oz

    water (divided (use more if needed))
    4 cup

    uncooked brown rice
    1/2 cup

    sea salt
    1 tsp

    avocado oil (divided)
    1 1/2 tsp

    garlic powder
    1 tsp

    green pepper (finely chopped)
    1 cup

    red pepper (finely chopped)
    1/2 cup

    Spanish onion (finely chopped)
    1 cup

    garlic (finely chopped)
    2 tbsp

    dried oregano (dried)
    1 1/2 tbsp

    ground cumin
    1 1/2 tsp

    bay leaves (dried)
    3

  • Cod on Roasted Pepper and White Beans

    Cod on Roasted Pepper and White Beans

    How to Make Cod on Roasted Pepper and White Beans

    This dish calls for fish and beans – both tasty, lean protein options! Serve it with a green salad or steamed green beans to round out your meal.


    4servings


    3 ounces cooked fish + 1/2 cup bean mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the paprika, 1/4 Tsp. of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 Tsp. of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center.
    2. Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
    3. To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.
    Fiber Focused
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Main Dish
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish + 1/2 cup bean mixture


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      60mg

      20%

    • Sodium
      505mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g

    • Protein
      32g

    • Potassium
      490mg
      10%

    Ingredients

    paprika
    1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fish fillets (such as cod, about 5 ounces each, rinsed and patted dry)
    4

    Extra Virgin Olive Oil
    1 tsp

    water
    1/4 cup

    navy beans or Great Northern (15-ounce, no-salt-added, rinsed and drained)
    1 can

    Kalamata olives (pitted, coarsely chopped)
    16

    roasted red peppers (diced)
    1/2 cup

    medium garlic (minced)
    2 clove

    Extra Virgin Olive Oil
    2 tsp

    fresh rosemary or to taste (chopped)
    1/2 tsp

    salt
    1/8 tsp

  • Citrus Mahi-Mahi Packet with Broccoli

    Citrus Mahi-Mahi Packet with Broccoli

    How to Make Citrus Mahi-Mahi Packet with Broccoli

    If you’re not sure how to start cooking fish, try a simple and delicious method like this packet. It’s full of fresh flavors from lemon, orange and dill. Sealing the fish in a parchment paper pouch steams it to perfection and infuses the fish with flavor from the citrus and herbs. If you don’t have parchment paper, aluminum foil will also work. We used mahi-mahi, but you could make this recipe with any type of fish filet.


    5 min prep time


    25 min cook time


    2servings


    1 mahi-mahi fillet, 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.
    2. In a small bowl, whisk together lemon juice, olive oil, pepper and dill.
    3. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.
    4. Place packets on baking sheet and bake for 25 minutes or until done.
    5. While fish is baking, steam broccoli for 5-6 minutes.
    6. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.
    Veggie Rich
    Fiber Focused
    Seafood
    Cooking for 1 or 2
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    2 Servings



    • Serving Size

      1 mahi-mahi fillet, 1 cup broccoli


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      110mg

      37%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      32g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (juiced)
    1/2

    olive oil
    1 tbsp

    black pepper
    1/4 tsp

    chopped fresh dill
    2 tbsp

    lemon (sliced)
    1

    orange (sliced)
    1

    mahi-mahi fillets
    2 (5-oz) fillets

    broccoli (cut into florets)
    1 crown

  • Chocolate Walnut Mug Cake

    Chocolate Walnut Mug Cake

    How to Make Chocolate Walnut Mug Cake

    When you want dessert, this cake that’s made inside a coffee mug is a great way to enjoy a portion-controlled treat.


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a coffee mug with cooking spray.
    2. Add the flour, cocoa powder, baking powder, salt, stevia, canola oil, milk and vanilla and stir to combine.
    3. Microwave for 45 seconds.
    4. Top with the walnuts and serve.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Dessert
    Foodie
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      290mg
      6%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    white whole-wheat flour
    2 tbsp

    Nonstick cooking spray
    1

    baking powder
    1/4 tsp

    pinch salt
    1 pinch

    stevia powder
    1 1/2 tsp

    canola oil
    1 1/2 tsp

    skim milk
    2 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    3/4 tbsp

  • Chocolate Peanut Butter Chia Seed Pudding

    Chocolate Peanut Butter Chia Seed Pudding

    How to Make Chocolate Peanut Butter Chia Seed Pudding

    This pudding is decadent enough to be a fancy dessert for two, or light enough for breakfast or a midday snack. Chia seeds are a diabetes superfood. They are high in fiber and omega-3 fatty acids—great for blood sugar management and heart health. When combined with liquid, they form a gel creating a pudding-like texture. To make this vegan, use a non-dairy milk like almond or soy.


    5 min prep time


    3servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix cocoa powder, Splenda or stevia, and powdered peanut butter together, and incorporate well so there are no lumps.
    2. Stir in the chia seeds and stir well to combine.
    3. Whisk in the milk and vanilla. Let sit for 5 minutes, then whisk again. Cover and refrigerate for at least 2 hours before serving.
    Fiber Focused
    Kid Friendly
    Cooking for 1 or 2
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    3 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      340mg
      7%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    low-calorie sugar substitute
    2 tbsp

    powdered peanut butter
    1/4 cup

    chia seeds
    1/4 cup

    skim milk or unsweetened almond milk
    1 cup

    vanilla extract
    1 tsp

  • Chickpea Pasta with Roasted Vegetables

    Chickpea Pasta with Roasted Vegetables

    How to Make Chickpea Pasta with Roasted Vegetables

    This delicious dish uses a new type of pasta made from chickpeas. Chickpea pasta is higher in fiber and protein than regular pasta, making it better for blood glucose management. It’s also grain- and gluten-free. Here we use roasted broccoli and zucchini, but you could sub in any seasonal nonstarchy vegetable, or use frozen vegetables.


    10 min prep time


    25 min cook time


    5servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with cooking spray.

    2. Place the zucchini and broccoli in a bowl. Add the olive oil, salt (optional), and pepper; toss to coat and spread on the baking sheet. Bake for 20 minutes. Remove the vegetables from the oven.

    3. While the vegetables are baking, cook the pasta according to the package directions. Note it says not to boil water for pasta, but rather to bring the water to near boiling and let the pasta sit in the water 4-6 minutes; stirring occasionally.

    4. Drain the pasta after cooking. Add the chicken broth to pot. Add the pasta, cooked vegetables, and oregano to the pot and mix well.

    5. Sprinkle with Parmesan cheese and serve immediately.

    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      764mg
      16%

    Ingredients

    medium zucchini (diced)
    2

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    box chickpea penne pasta
    8 oz

    low sodium vegetable broth
    1/2 cup

    dried oregano (dried)
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp

  • Chicken–White Bean Soup With Fresh Veggie Topper

    Chicken–White Bean Soup With Fresh Veggie Topper

    How to Make Chicken–White Bean Soup With Fresh Veggie Topper

    This recipe from Two-Step Diabetes Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    5 min prep time


    10 min cook time


    4servings


    1 1/4 cups soup and 2/3 cup topping per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the broth, chicken, beans, bell pepper, chili powder, and cumin in a large saucepan. Bring to a boil, reduce heat, and simmer, covered, 10 minutes or until pepper is tender. Remove from heat.
    2. Combine the diced tomatoes, avocado, green onion, cilantro, oil, and salt, and spoon equal amounts on top of each serving of soup. Serve with lime wedges.
    Fiber Focused
    Mediterranean
    Comfort Food
    Italian
    Soup
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups soup and 2/3 cup topping per serving


    • Amount per serving



      Calories





      325

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        4g

    • Protein
      31g

    • Potassium
      1010mg
      21%

    Ingredients

    low sodium chicken broth (reduced-sodium)
    3 cup

    chicken breast meat (cooked diced)
    2 cup

    Great Northern beans (no-salt-added, rinsed and drained)
    1 (15-oz) can

    green bell pepper or 1 medium poblano chili pepper (diced, finely chopped)
    3/4 cup

    chili powder
    1 tbsp

    ground cumin
    1 1/2 tsp

    tomato(es) (diced)
    1 cup

    ripe medium avocado (diced)
    1

    green onion (finely chopped)
    1/2 cup

    fresh cilantro (chopped)
    1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/8 tsp

    medium lime (cut in four wedges)
    1