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Tag: foodie

  • Whole Wheat Hot Pockets

    Whole Wheat Hot Pockets

    How to Make Whole Wheat Hot Pockets

    Once these hot pockets are baked, they can be frozen in airtight freezer bags for an easy dinner at a later date.


    1 hr 30 min prep time


    25 min cook time


    8servings


    1 hot pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up a food processor.

    2. Add warm water, Splenda Brown Sugar, and yeast to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.

    3. Add the flour and salt (optional) and mix on low until flour is incorporated. 

      If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. 

      If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.

    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.

    5. While the dough is rising, preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.

    6. In a medium sauté pan, heat olive oil over medium-high heat. Add mushrooms and sauté until softened and all of the liquid from them is evaporated.

    7. In a medium bowl, combine mushrooms, spinach, garlic, salt (optional), pepper and mozzarella cheese. Set aside.

    8. Divide the dough into eight balls and let rest, covered with plastic wrap, for about 15 minutes.

    9. Roll out each dough round to 1/4 inch thickness. Add 1/8 of filling (about 1/2 cup) to each round. Fold over to form a calzone and press the edges to seal. Repeat this process for the remaining 8 hot pockets and place on the baking sheet.

    10. Brush each hot pocket with egg wash and bake for 25 minutes or until golden brown.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Vegetarian
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 hot pocket


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      355mg
      8%

    Ingredients

    warm water (around 100 degrees F)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    white (button) mushrooms (diced)
    8 oz

    cooked spinach
    1 cup

    garlic (minced)
    1 clove

    salt (optional, divided use)
    1 1/2 tsp

    black pepper
    1/2 tsp

    mozzarella cheese (reduced fat)
    3/4 cup

    eggs (beaten with 1 Tbsp. water)
    1

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Watermelon, Arugula and Feta Salad

    Watermelon, Arugula and Feta Salad

    How to Make Watermelon, Arugula and Feta Salad

    This sweet-and-savory salad is a great way to showcase fresh watermelon. Pair with Jalapeño Chicken and Corn Chowder for a light meal that features seasonal summer porduce. Save yourself time prepping this recipe by buying watermelon that is already cut and cubed!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, toss together the watermelon, feta, arugula, and onion.

    2. In a medium bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.

    3. Drizzle the dressing over the salad and toss gently to coat.

    Low Sodium
    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    seedless watermelon (cubed and chilled)
    3 cup

    reduced-fat crumbled feta cheese
    1/3 cup

    arugula
    7 oz

    small red onion (thinly sliced)
    1/4

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

  • Walnut Lentil Salad

    Walnut Lentil Salad

    How to Make Walnut Lentil Salad

    This vegetarian salad is packed with protein and fiber from the lentils. You can switch up the veggies and use whatever is in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.


    20 min prep time


    10 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
    2. Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
    3. In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
    4. Add the remaining ingredients and toss to coat.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Sides
    Salads
    Lunch
    Gluten-Free
    Foodie
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g

    • Protein
      14g

    • Potassium
      690mg
      15%

    Ingredients

    water
    6 cup

    lentils (can use any color)
    2 cup

    large lemon (Zest and juice)
    1

    garlic (minced or grated)
    1 clove

    fresh parsley (minced)
    1 tbsp

    sweet curry powder
    1 tsp

    honey
    1 tbsp

    olive oil
    1/4 cup

    medium orange or yellow bell pepper (seeded and diced )
    1

    grape tomatoes (halved)
    1 cup

    walnuts (toasted chopped)
    1/2 cup

    mesclun or mixed baby field greens
    2 cup

  • Venetian Shrimp With Garlic (Schie Aglio Olio)

    Venetian Shrimp With Garlic (Schie Aglio Olio)

    How to Make Venetian Shrimp With Garlic (Schie Aglio Olio)

    This dish is one that is typically served in Venice in the cicchetti bars.


    15 min prep time


    3 min cook time


    8servings


    2 ounces shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a 4-quart pot filled with water to a boil. Boil the shrimp until they are pink outside and opaque inside, about 3 minutes. Remove from pot with slotted spoon. Toss with lemon juice, garlic, extra virgin olive oil, parsley, and salt.
    2. Serve with some cooked polenta or top a green salad with this mixture.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Seafood
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      2 ounces shrimp


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      110mg
      2%

    Ingredients

    small shrimp (peeled and deveined)
    1 lbs

    large lemon (juiced)
    1

    garlic
    2 clove

    Extra Virgin Olive Oil
    1 tbsp

    fresh parsley (chopped)
    1 cup

    fine sea salt
    1/4 tsp

  • Veggie Gumbo

    Veggie Gumbo

    How to Make Veggie Gumbo

    Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.

    2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.

    3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.

    4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.

    5. Simmer, covered, for 40 minutes, stirring occasionally.

    6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Dinner
    Vegetarian
    Main Dish
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      600mg
      13%

    Ingredients

    vegetable oil
    2 tbsp

    all-purpose flour
    2 tbsp

    small onion (diced)
    1

    green bell pepper (seeded and diced)
    1

    red bell pepper (seeded and diced)
    1

    celery (diced)
    2 stalks

    garlic (minced)
    3 clove

    salt
    1 tsp

    black pepper
    1/2 tsp

    salt-free cajun seasoning
    2 tbsp

    low sodium vegetable broth
    3 cup

    baby spinach
    9 oz

    black-eyed peas (drained and rinsed)
    1 (14.5-oz) can

  • Vegetarian Baked Beans

    Vegetarian Baked Beans

    How to Make Vegetarian Baked Beans

    You can make these baked beans with pinto beans if you prefer them over navy beans.


    15 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
    2. Mix all the ingredients in a large bowl. Pour into prepared baking pan. Cover and bake for 45 minutes. Uncover and bake an additional 30 to 40 minutes or until thickened.
    Fiber Focused
    Vegetarian
    Foodie
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    nonstick cooking spray
    1

    large onion (diced)
    1

    navy or great northern beans (rinsed and drained)
    2 (14.5-oz) cans

    low sodium vegetable broth
    1 cup

    no-salt-addded ketchup
    1/4 cup

    low-calorie brown sugar substitute
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    Dijon Mustard
    1 tbsp

    garlic powder
    1 tsp

  • Vegetable Provencal Tart

    Vegetable Provencal Tart

    How to Make Vegetable Provencal Tart

    Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.


    30 min prep time


    50 min cook time


    8servings


    1/8 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
    2. Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
    3. Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.
    4. Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
    Veggie Rich
    French
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 tart


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      4g

    Ingredients

    nonstick cooking spray (nonstick)
    1

    large sweet Vidalia onion (halved and sliced into 1/3-inch pieces)
    1

    balsamic vinegar (good-quality)
    1 tsp

    all-purpose flour
    1 1/2 cup

    fresh thyme (chopped)
    1 1/2 tsp

    Kosher Salt (divided)
    1/2 tsp

    ice water
    1/3 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    medium zucchini (cut diagonally into 1/8-inch long slices)
    1

    black pepper (divided)
    1/2 tsp

    medium tomatoes (cut into 1/4-inch slices)
    2

    Parmesan cheese (freshly grated)
    2 tbsp

    fresh basil (chopped)
    1/4 cup

  • Twice Baked Butternut Squash

    Twice Baked Butternut Squash

    How to Make Twice Baked Butternut Squash

    You can also make this same recipe with small sugar pumpkins or acorn squash instead of butternut squash.


    10 min prep time


    45 min cook time


    4servings


    1/4 squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Coat a large baking sheet with cooking spray.
    2. Halve the squash lengthwise, scoop out the seeds, and spray with cooking spray. Season the squash with salt (optional), pepper, and fresh nutmeg. Lay the squash cut side up on the baking sheet and roast until just tender, about 35 minutes. Remove the squash from the oven and set aside.
    3. While the squash is roasting, add the olive oil to a medium non-stick sauté pan and sauté the sausage and sage until golden brown.
    4. Scoop the flesh of the squash into a bowl keeping the skins intact. Mash the squash flesh with the chicken stock and the ricotta cheese and then stir in the cooked sausage and sage.
    5. Stuff the squash shells with the mashed squash mixture, top with the parmesan cheese, and bake until the cheese is melted and golden brown on top.
    6. Cut each squash half in half again before serving.
    Fiber Focused
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 squash


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      17g

    • Potassium
      530mg
      11%

    Ingredients

    butternut squash
    1 (about 2 lbs)

    salt-free all-purpose seasoning
    1/2 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    olive oil
    1 tbsp

    apple chicken sausage (diced)
    2 links (about 3-oz each)

    fresh sage (chopped)
    1/4 cup

    low sodium chicken broth
    1/2 cup

    fat-free ricotta cheese
    1 cup

    Parmesan cheese (grated)
    1/4 cup

  • Tuscan Seafood Stew (Cacciucco Livornese)

    Tuscan Seafood Stew (Cacciucco Livornese)

    How to Make Tuscan Seafood Stew (Cacciucco Livornese)

    This recipe is said to be the ancestor of San Francisco’s famous Cioppino stew. This version comes from the western Tuscan town of Livorno, located on the sparkling Ligurian Sea. When making fish soup, local fishermen would traditionally use the fish left behind after more valuable fish have sold. Use your favorite seafood combination to come up with the version of this dish you like best.


    15 min prep time


    1 hr cook time


    8servings


    Approximately 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a 6-quart saucepan over medium heat. Add parsley, sage, chile flakes, and minced garlic, and cook until fragrant, about 1 minute. Add calamari and octopus and cook, stirring occasionally, until seafood is opaque, about 4 minutes. Add tomato paste, stir well, and cook until paste has darkened slightly, about 1 minute. Add wine and cook, stirring often, until the liquid has evaporated, about 20 minutes.
    2. Add tomatoes along with their juice, season with pepper, and cook, stirring occasionally, until seafood is tender, about 10 minutes. Stir in stock, cover, and simmer for 10 minutes.
    3. Add monkfish and cook, covered, until fish is just firm, about 5 minutes. Add mullet and shrimp to the pot, and scatter mussels over top. Cook, covered, without stirring (so as not to break up the seafood), until the mullet is just cooked through and the mussels have just opened, about 10 minutes.
    4. Ladle stew into bowls and serve.
    Low Carb
    Italian
    Lunch
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      Approximately 1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      240mg

      80%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      47g

    • Potassium
      1110mg
      24%

    Ingredients

    olive oil
    1/4 cup

    fresh parsley (minced)
    1 tbsp

    fresh sage (minced)
    1 tbsp

    crushed red pepper flakes
    1/2 tsp

    garlic (minced)
    5 clove

    fresh calamari
    12 oz

    baby octopus, cleaned, and cut into 1-inch pieces, if desired
    12 oz

    tomato paste (unsalted)
    1 tbsp

    dry white wine
    1 cup

    tomato(es) (chopped fresh tomatoes, juice reserved)
    2 cup

    black pepper
    1/4 tsp

    water (or low-sodium seafood stock)
    1 cup

    monkfish fillet, cut into 2-inch pieces
    1

    mullet or other white fish fillet (cut into 2-inch pieces)
    1 med

    shrimp (large, shell-on )
    12 oz

    mussels (with shells) (scrubbed and debearded)
    12 oz