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Tag: kid friendly

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Cajun Fish Sandwiches With Crunchy Slaw

    Cajun Fish Sandwiches With Crunchy Slaw

    How to Make Cajun Fish Sandwiches With Crunchy Slaw

    Cookbook author and meal planning expert Aviva Goldfarb loves quick, easy meals. “These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat,” she says. “If you are really short on time buy pre-made coleslaw. These go great with lightly buttered corn.”


    15 min prep time


    15 min cook time


    4servings


    1 fish sandwich

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    Step-By-Step Instructions:

    1. In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt, and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate it until you are ready to serve. Mix it well before serving.)
    2. In a shallow dish or bowl, combine the flour and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.
    3. In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.
    4. Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2–3 minutes per side. Remove the fish to a plate.
    5. Toast the buns. Serve the fish inside the buns and topped with the slaw.
    6. FLAVOR BOOSTER Serve the sandwiches topped with barbecue sauce or your favorite sandwich spread. Finely grate 1/4 onion into the coleslaw.
    Comfort Food
    Kid Friendly
    Seafood
    Lunch
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      115mg

      38%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      560mg
      12%

    Ingredients

    shredded cabbage or coleslaw mix
    6 oz (about 3 cups)

    light mayonnaise
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    honey
    1/2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    all-purpose flour
    3/4 cup

    Cajun or Old Bay seasoning
    2 tsp

    eggs
    1

    butter
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    flounder, catfish, tilapia, or other thin white fish fillets (cut into 4 even pieces)
    1 lbs

    whole wheat hamburger buns
    4

  • Budget-Friendly Chicken Tostadas

    Budget-Friendly Chicken Tostadas

    How to Make Budget-Friendly Chicken Tostadas

    These chicken tostadas are a delicious dish that won’t break the bank. Save time by buying a rotisserie chicken, which you can often find on sale at a warehouse club.


    10 min prep time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. In a small bowl, mix together the chicken, salsa, and pinto beans.
    2. Place the tostada shells on a baking sheet. Top each tostada shell with a heaping 1/2 cup of chicken-bean mixture and 1 Tbsp. cheese. Bake for 5 minutes or until the cheese is melted.
    3. Remove the tostadas from the oven and top each tostada with a spoonful of mashed avocado and 1/4 cup lettuce.
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Lunch
    Budget Friendly
    Gluten-Free
    Main Dish
    Dinner
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      550mg
      12%

    Ingredients

    shredded cooked chicken
    2 cup

    salsa
    3 tbsp

    canned pinto beans (rinsed and drained)
    1 cup

    reduced-fat, shredded cheddar cheese
    4 tbsp

    tostada shells
    4

    avocado (mashed)
    1/2

    lettuce (shredded)
    1 cup

  • Broccoli Cheese Soup

    Broccoli Cheese Soup

    How to Make Broccoli Cheese Soup

    A lower-calorie version of traditional broccoli cheddar soup, this recipe is still packed with flavor and a great way to fit in some more veggies.


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3-4 minutes, or until the onion is almost soft, stirring frequently.
    2. Stir in the broccoli, broth, mustard, pepper, hot-pepper sauce, and salt. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer for 5 minutes, or until the broccoli is tender, stirring occasionally.
    3. In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2-3 minutes, or until the mixture has thickened, stirring occasionally.
    4. Stir in the half-and-half, cheddar, and Parmesan. Cook over medium-low heat for 1-2 minutes, or until the cheeses have melted, stirring occasionally.
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      390mg
      8%

    Ingredients

    canola or corn oil
    1 tsp

    small onion (finely chopped)
    1

    medium garlic (minced)
    2 clove

    broccoli florets (chopped (about 4 cups))
    1 lbs

    chicken or vegetable broth (fat-free, low-sodium)
    2 cup

    mustard powder
    1/2 tsp

    pepper
    1/4 tsp

    red hot-pepper sauce (optional)
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    milk (fat-free)
    2 cup

    all-purpose flour
    1/3 cup

    fat free half-and-half
    1/2 cup

    cheddar cheese (low-fat, sliced or shredded)
    2 oz

    Parmesan (shredded or grated)
    2 tbsp

  • 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

  • BONUS RECIPE: Lemony Fruit Cups

    BONUS RECIPE: Lemony Fruit Cups

    How to Make BONUS RECIPE: Lemony Fruit Cups

    Incorporating fruit into your desserts helps give them nutritional value. These lower-carb fruit cups are a great choice for those watching out for their diabetes and their heart health.


    10 min prep time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, gently stir together the whipped topping, lemon zest, and lemon juice. Spoon into two small custard cups or ramekins.
    2. Sprinkle the almonds over the whipped topping. Arrange the kiwifruit and strawberries on top. Using a fine sieve, sift the confectioner’s sugar over all. Serve immediately, or refrigerate until serving time. If refrigerated, the sugar will dissolve and give the fruit a glazed appearance.
    Low Sodium
    Kid Friendly
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    frozen whipped topping (fat-free, thawed in refrigerator)
    1/2 cup

    lemon zest (grated)
    1/4 tsp

    fresh lemon juice
    2 tsp

    almonds (dry roasted, sliced, crushed)
    1 tbsp

    kiwi(s) (peeled and cut into 4 slices)
    1

    medium strawberries (quartered)
    4

    powdered sugar
    1/2 tsp

  • Almond Joy Hot Chocolate

    Almond Joy Hot Chocolate

    How to Make Almond Joy Hot Chocolate

    It’s good to save sweets for special occasions. Enjoy this warm drink by substituting it for some of the carbohydrates in your meal or snack.


    4servings


    1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Add almonds to a dry sauté pan over medium-high heat and sauté until lightly toasted. Set aside to cool.
    2. Add almond milk, cocoa powder, Splenda, and coconut extract to a blender and blend until incorporated and slightly foamy.
    3. Add hot chocolate mixture to a saucepan over medium heat and bring to a simmer.
    4. Add one cup of hot chocolate to a coffee mug, top with 2 Tbsps. whipped topping and sprinkle with 1 Tbsp. cooled, toasted almonds.
    5. Repeat for three remaining coffee mugs.
    Kid Friendly
    Comfort Food
    Vegetarian
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    unsweetened almond milk
    4 cup

    almonds (sliced)
    1/4 cup

    cocoa powder
    1/4 cup

    low-calorie sugar substitute
    1/4 cup

    coconut extract
    1/2 tsp

    whipped topping (fat-free)
    1/2 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Berries and Cream

    How to Make Berries and Cream

    Fresh berries (a true power food!) and a dollop of creamy topping let you enjoy summer by the spoonful. This yummy dessert takes only five minutes to prepare.


    5 min prep time


    4servings


    1 cup berries with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the pudding and whipped topping.
    2. In a small bowl, mix together the blueberries and strawberries. For each serving, place 1 cup berries in a parfait or juice glass and top with 21/2 Tbsps. pudding mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Kid Friendly
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup berries with topping


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    sugar-free vanilla pudding ((prepared with fat-free milk))
    1/2 cup

    light whipped topping (thawed)
    4 tbsp

    blueberries
    2 cup

    strawberries (sliced)
    2 cup

  • Beef Stroganoff

    Beef Stroganoff

    How to Make Beef Stroganoff

    Whip up a hearty and flavorful dish that’s sure to satisfy your cravings while helping to keep your blood glucose (blood sugar) levels in check. Learn step-by-step how to create a creamy, savory sauce paired with lean beef and wholesome ingredients, making this dish both delicious and mindful of your health. Whether you’re cooking for yourself or your loved ones, this recipe is sure to become a staple in your kitchen. 

    Beef Stroganoff Cooking Class

    play video

    Play video

    Get step-by-step instructions on how to make a diabetes-friendly version of this family-favorite recipe. Powered by the chefs at Homemade.


    15 min prep time


    15 min cook time


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions, omitting salt.

    2. Add oil to a large sauté pan over high heat. Add meat and sauté for about 3 minutes. Remove meat from pan. Add mushrooms and onion and sauté for 5 minutes or until it begins to brown. 

    3. Add flour and cook for 1 minute. Add wine to deglaze pan; cook for 2 minutes. Add Dijon mustard and beef broth; bring to a boil. Reduce heat and simmer for 5 minutes. 

    4. Add beef and any juices back to broth and simmer for 3 more minutes. Add sour cream, salt (optional), and pepper; simmer for 30 seconds. 

    5. Serve over whole-grain egg noodles. 

    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      443mg
      9%

    Ingredients

    whole grain egg noodles (uncooked)
    5 oz

    olive oil
    1 tsp

    beef tenderloin (sliced into 2-inch strips)
    1 lbs

    white (button) mushrooms (sliced)
    1 1/2 cup

    onion(s) (minced)
    1/2 med

    all-purpose flour
    1 tbsp

    dry white wine
    1/2 cup

    Dijon Mustard
    1 tsp

    fat free, low sodium beef broth
    14 1/2 oz

    fat-free sour cream
    1/2 cup

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp