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Tag: foodie

  • Butternut Squash Gratin

    Butternut Squash Gratin

    How to Make Butternut Squash Gratin

    This rich side dish is oh-so-creamy and satisfyingly cheesy but 1 serving is still less than 100 calories.


    15 min prep time


    70 min cook time


    8servings


    1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and place it face down in a 9×13-inch baking dish. Pour the water over the squash and bake for 45 minutes.

    2. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray.

    3. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces.

    4. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently.

    5. Stir in 1/4 cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted.

    6. Pour the sauce over the butternut squash and sprinkle the remaining 1/4 cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

    Veggie Rich
    Low Sodium
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      5g

    • Potassium
      423mg
      9%

    Ingredients

    butternut squash
    2 lbs

    water
    1 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    half-and-half (fat-free)
    2 cup

    Parmesan cheese (shredded, divided)
    1/2 cup

    black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Budget-Friendly Veggie Burgers with Mango Slaw

    Budget-Friendly Veggie Burgers with Mango Slaw

    How to Make Budget-Friendly Veggie Burgers with Mango Slaw

    Serve this vegetarian dish with sliced tomato and fresh mozzarella salad.


    20 min prep time


    16 min cook time


    6servings


    1 burger with 1/4 cup slaw

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick sauté pan with cooking spray. Set aside.

    2. Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.

    3. Divide burger mixture into 6 equal portions, form into patties.

    4. Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.

    5. In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.

    6. Add a burger to a lettuce leaf, top with 3/4 cup coleslaw mixture.

    Veggie Rich
    Fiber Focused
    American
    Vegetarian
    Foodie
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger with 1/4 cup slaw


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      376mg
      8%

    Ingredients

    nonstick cooking spray
    1 whole

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    1 clove

    white (button) mushrooms (diced)
    1 cup

    shredded carrots
    1

    Worcestershire sauce
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    quick cooking oats
    1 cup

    steak seasoning
    2 tsp

    unripe mango (peeled, seeded and shredded)
    1

    packaged coleslaw mix
    1 (9-oz) bag

    rice wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    large lettuce leaves
    6

  • Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.


    20 min prep time


    50 min cook time


    8servings


    1 1/2 cups stew + 1 dumpling

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot over medium-high heat.
    2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
    3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
    4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
    5. After kale simmers for 10 minutes remove bay leaf.
    6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
    Veggie Rich
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups stew + 1 dumpling


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil
    1 tbsp

    fennel bulb (diced)
    1

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    butternut squash (diced)
    4 cup

    ground sage
    1 tsp

    low sodium chicken broth (low-sodium)
    4 cup

    water
    4 cup

    salt (optional)
    1 tsp

    black pepper
    1/2 tsp

    bay leaves
    2

    kale (chopped, 1 bunch stemmed and chopped)
    4 cup

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking powder
    1 tbsp

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    herbs d’provence ((or dried sage))
    1 tsp

    large egg
    1

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    water
    1/2 cup

    water
    1/2 cup

  • Brussels Sprouts Slaw

    Brussels Sprouts Slaw

    How to Make Brussels Sprouts Slaw

    This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.


    20 min prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
    2. Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
    3. In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
    4. Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Lunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    water
    6 cup

    fresh Brussels sprouts
    1 lbs

    green onion (scallion) (minced)
    2

    rice wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie sugar substitute
    2 tbsp

    lite mayonnaise
    1/4 cup

    black pepper
    1/4 tsp

    slivered almonds (toasted)
    1/2 cup

  • Brown Rice Salmon Maki

    Brown Rice Salmon Maki

    How to Make Brown Rice Salmon Maki

    Looking for something a little different for dinner tonight? Try this “sushi” roll at home. The salmon is actually cooked, so there is no raw fish involved.


    25 min prep time


    2servings


    1 roll, cut into 6 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
    3. Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
    4. Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
    5. Divide the red bell pepper into two equal portions.
    6. In a small bowl, whisk together the light mayo and sriracha.
    7. To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press 1/2 of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
    8. Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 Tbsp. of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
    9. Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
    10. Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.
    Seafood
    Asian
    Cooking for 1 or 2
    Dinner
    Foodie
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    Nutrition facts

    2 Servings



    • Serving Size

      1 roll, cut into 6 slices


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      35mg

      12%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      405mg
      9%

    Ingredients

    nonstick cooking spray
    1

    instant brown rice
    1/2 cup

    seasoned rice wine vinegar (choose one with the lowest sodium)
    1 tbsp

    small salmon filet (3 ounces)
    1

    soy sauce (reduced sodium)
    1 tbsp

    pencil-thin asparagus (trimmed)
    3 oz

    red bell pepper (seeded and thinly sliced)
    1/2

    avocado (seeded and sliced into 4 thin slices)
    1/4

    light mayonnaise
    2 tbsp

    sriracha
    1/2 tsp

    nori sheets
    2

  • Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.


    10 min prep time


    10 min cook time


    6servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
    2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
    3. Season the brown rice with the salt.
    4. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
    5. COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    6. COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Foodie
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced, divided use)
    1

    cooked pinto beans
    2 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    ground cayenne red pepper
    1/4 tsp

    black pepper
    1/4 tsp

    water
    1/2 cup

    medium tomato (seeded and diced)
    1

    medium jalapeño pepper (seeded, deveined and minced)
    1

    cilantro (chopped)
    1/4 cup

    Juice of 1 lime
    1

    cooked brown rice (warmed)
    2 cup

    salt
    1/2 tsp

    cooked chicken (shredded, warmed)
    2 cup

    avocado (peeled, seeded and sliced)
    1

    lime (sliced)
    1

  • Broccoli Cheese Bites

    Broccoli Cheese Bites

    How to Make Broccoli Cheese Bites

    These bites are a great snack or appetizer, and an excellent way to add more vegetables to your healthy eating plan.


    20 min prep time


    25 min cook time


    6servings


    5 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large (or two small) baking sheets with cooking spray. Set aside.
    2. Steam the broccoli for approximately 10 to 12 minutes, until soft. Set aside to cool (for about 10 minutes).
    3. Add the broccoli and remaining ingredients to a blender or food processor and pulse to combine. Do not overmix; the mixture should be slightly chunky, not a paste. Let the mixture rest for 10 minutes.
    4. After resting the mixture, stir it, and scoop and drop by Tbsp.fuls onto the prepared baking sheet.
    5. Lightly spray the top of each ball with cooking spray. Bake for 15 minutes. Turn the pieces over and bake an additional 10 minutes, or until golden brown.
    Veggie Rich
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Vegetarian
    Foodie
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      5 pieces


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    heads broccoli (trimmed)
    2

    eggs
    1

    egg white
    1

    reduced-fat shredded cheddar or Mexican-style cheese
    1/3 cup

    bread crumbs
    1/3 cup

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/4 tsp

  • Braised Pork Chops with Cranberry Walnut Chutney

    Braised Pork Chops with Cranberry Walnut Chutney

    How to Make Braised Pork Chops with Cranberry Walnut Chutney

    Here’s a tasty and festive holiday entrée for the winter season!

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


    15 min prep time


    60 min cook time


    4servings


    1 pork chop + 2 Tbsps. chutney

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Trim any visible fat from the pork chops and pat dry with a paper towel. Season both sides of each chop with the salt-free seasoning and black pepper.
    3. Add 1 1/2 tsps of olive oil and a generous amount of cooking spray to an oven-safe dutch oven or a large skillet heated over high heat.
    4. Once the oil is hot, sear each side of the four pork chops until golden brown on each side.
    5. Sprinkle the sliced onions over the pork chops and pour the broth on top.
    6. Cover and bake in the oven for 45 minutes or until the pork chops are fork tender.
    7. While the pork chops are braising, add the remaining 1 1/2 Tsps.. of olive oil to a small nonstick skillet over medium heat. Add the shallots (or onions) and sauté until they begin to caramelize.
    8. Add the remaining chutney ingredients except the nuts and simmer until almost all of the liquid evaporates and the chutney is thick and syrupy.
    9. Stir in the nuts and remove from the heat. Set aside to cool slightly. The chutney should be served at room temperature.
    10. Once the pork chops are done braising, remove the chops from the dutch oven and set aside, leaving the onions and liquid in the pan. Put the dutch oven back on top of the stove over medium high heat. Simmer until almost all of the liquid is evaporated. Pour over the pork chops.
    11. Serve one pork chop with 1/4 of the onions and 2 Tbsps. of the chutney
    Low Sodium
    Dinner
    Main Dish
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pork chop + 2 Tbsps. chutney


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      65mg

      22%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        14g

    • Protein
      29g

    • Potassium
      680mg
      14%

    Ingredients

    loin-cut bone in pork chops
    4

    salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1

    olive oil (divided)
    1 tbsp

    large onion (sliced)
    1

    low sodium chicken broth
    1 1/2 cup

    small onion or shallot (diced)
    1

    dried cranberries
    1/3 cup

    maple syrup
    1 tbsp

    balsamic vinegar
    2 tbsp

    crushed red pepper flakes
    1 pinch

    water
    1/3 cup

    unsalted chopped walnuts
    1/2 cup

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp

  • Black Bean and Mango Salsa Lettuce Wraps

    Black Bean and Mango Salsa Lettuce Wraps

    How to Make Black Bean and Mango Salsa Lettuce Wraps

    Use lower-carb butter lettuce as a substitute for a tortilla wrap. If you don’t like your food spicy, substitute the jalapeno for chopped green bell pepper.


    10 min prep time


    5 min cook time


    5servings


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a medium sized bowl except lettuce. Refrigerate for at least one hour, or up to two days to marinate (the longer the better).
    2. If using butter lettuce leaves arrange them on a large plate and fill each one with 1/4 cup of salad mixture.
    3. Alternative Serving Suggestion: Use jicama instead of lettuce for the serving vessel. Peel the jicama and slice into 1/4-inch thick rounds, then slice the rounds into triangles (eighths) to resemble tortilla chips. Serve like chips and salsa using the raw jicama “chips” instead of tortilla chips.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Snacks
    Vegetarian
    Dinner
    Foodie
    Gluten-Free
    Lunch
    No Cook
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    black beans (rinsed and drained)
    1 (15-oz) can

    mango (peeled, diced and hard center squeezed to release 1 tbsp juice)
    1

    small red onion (diced)
    1/2

    medium jalapeño pepper (seeded and minced)
    1

    large red bell pepper (seeded and diced)
    1

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    butter lettuce (butter lettuce leaves)
    10