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Tag: quick & easy

  • Fruit-Filled Pancake Puffs

    Fruit-Filled Pancake Puffs

    How to Make Fruit-Filled Pancake Puffs

    This elegant puffed pancake can be a decadent breakfast or a light dessert to satisfy a sweet tooth. Try different fruit and yogurt combinations to add variety.


    5 min prep time


    25 min cook time


    2servings


    1 puff

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degree F. Lightly coat two 8-oz ramekins (4-inch diameter) with cooking spray. Set aside.
    2. In a medium bowl, whisk together the egg substitute, flour, milk, oil, vanilla, and salt until smooth. Pour half the batter into each ramekin. Set the filled ramekins on a baking sheet.
    3. Bake for 20 to 25 minutes, or until golden brown and puffy. Remove from the oven. Using the tip of a knife, gently pierce each pancake in one place. Allow to stand for 5 minutes so you don’t burn your fingers when handling the ramekins.
    4. Meanwhile, in a small bowl, gently stir together the raspberries and strawberries. Spoon half of the berries over each cooled pancake, then dollop each with 1 tablespoon yogurt.
    Low Carb
    Breakfast and Brunch
    Cooking for 1 or 2
    Dessert
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 puff


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    egg substitute
    1/4 cup

    flour
    2 tbsp

    skim milk
    2 tbsp

    canola oil
    2 tsp

    vanilla extract
    1/4 tsp

    salt
    1/8 tsp

    raspberries
    2 1/2 oz

    strawberries (sliced)
    6

    mixed berry yogurt
    2 tbsp

  • Salmon and Asparagus Gremolata

    Salmon and Asparagus Gremolata

    How to Make Salmon and Asparagus Gremolata

    Parchment paper packets are a simple and elegant way to steam fish along with vegetables and seasonings. If you don’t have parchment paper, you could use aluminum foil instead. Make extra gremolata and use it to add zest to steamed vegetables or baked chicken another night.


    15 min prep time


    10 min cook time


    2servings


    1 packet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F
    2. Cut off a 15 x 10-inch sheet of cooking parchment and fold in half to for a 7.5 x 10-inch rectangle. Starting at the bottom of the fold, cut into a half-heart shape. Open and spray with cooking spray. Repeat with a second sheet. Place one filet of salmon skin side down centered on half of each parchment heart. Top each filet with half of the shallots, pepper, and asparagus.
    3. Fold the other heart halves over the fish and asparagus. Seal each packet by forming a small fold at the top of the heart and continuing to fold the edge until reaching the bottom. Twist the point to shut tightly. Place the sealed packets on a baking sheet, and bake for 10 minutes.
    4. Meanwhile, make the gremolata: finely chop the parsley and garlic together. Add the lemon zest, and continue chopping until well blended.
    5. Remove the parchment packets from the oven. Let stand for 3 minutes. Being careful to prevent steam burns, cut an X in the center of each packet. Test to be sure the salmon flakes easily when tested with a fork. If necessary, return the packets to the oven for 1 to 2 minutes to finish cooking.
    6. Transfer packets to a plate and open the rest of the way. Sprinkle each with 2 teaspoons of gremolata.
    Low Carb
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      22g

    Ingredients

    nonstick cooking spray
    1

    salmon fillet with skin (cut into 2 servings)
    8 oz

    shallot (thinly sliced)
    1

    black pepper
    1 pinch

    asparagus spears (Trimmed and cut into 1-inch pieces)
    8

    fresh parsley
    1/4 cup

    garlic
    1/2 clove

    lemon zest
    3/4 tsp

  • Spinach and Orange Salad

    Spinach and Orange Salad

    How to Make Spinach and Orange Salad

    This fresh salad will taste perfect any time of the year, but may be especially welcome in the fall or winter, when citrus is more plentiful and other produce is in short supply.


    15 min prep time


    2servings


    1 cup salad with 2 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, toss together the spinach, celery, mushrroms, onion, and orange sections.
    2. In a small bowl, whisk together the remaining ingredients except the pumpkin seeds. Drizzle over the salad. Toss to combine. Garnish with the pumpkin seeds.
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup salad with 2 tablespoons dressing


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      4g

    Ingredients

    baby spinach
    1 cup

    sliced celery
    2 tbsp

    small button mushrooms (sliced)
    2

    red onion (halved and separated into rings)
    1 slice

    orange (peeled and sectioned)
    1/2

    orange juice
    2 tbsp

    lemon juice
    1 tbsp

    olive oil
    1 tsp

    lower sodium soy sauce
    1 tsp

    honey
    1 tsp

    ground ginger
    1/8 tsp

    black pepper
    1/8 tsp

    pepitas
    1 tbsp

  • Grilled Salmon with Mango and Tomato Salsa

    Grilled Salmon with Mango and Tomato Salsa

    How to Make Grilled Salmon with Mango and Tomato Salsa

    Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking: dip a balled up paper towel in oil and rubbing lightly over clean grill grates.

    You could also cook the salmon in the oven: Preheat oven to 425 degrees and bake the salmon in a shallow baking pan for about 10 minutes or until cooked through.


    15 min prep time


    10 min cook time


    6servings


    1 salmon filet (4 oz) with 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium high heat.
    2. In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.
    3. Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.
    4. While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.
    5. Remove salmon from grill and spritz with remaining lemon juice. Serve each fillet with 1/2 cup salsa.
    Low Carb
    Grilling
    Seafood
    Vegetarian
    Quick & Easy
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 salmon filet (4 oz) with 1/2 cup salsa


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      640mg
      14%

    Ingredients

    chili powder
    1 tbsp

    cumin
    1 tbsp

    garlic powder
    1/4 tsp

    ground cinnamon
    1/4 tsp

    salt
    1/4

    salmon with skin on (cut into 6 (4-oz) fillets)
    1 1/2 lbs

    canola oil
    1 tbsp

    diced mango
    1 1/2 cup

    diced tomatoes
    1 1/2 cup

    lemon (juiced, divided use)
    1

    chopped fresh cilantro
    1/2 cup

  • Brazilian Guacamole

    Brazilian Guacamole

    How to Make Brazilian Guacamole

    With so many colors and flavors dancing together, this guacamole is a party on your tongue! Use this as a dip for fresh vegetables or tortilla chips, or add it to sandwiches and wraps. It tastes delicious the day you make it, and it gets even better the day after, when all the flavors blend. The result is refreshing and so very satisfying.


    15 min prep time


    13servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Refrigerate for at least 3 hours so that flavors can develop but remove from the fridge at least 20 minutes before serving.
      Chef’s Tip: Cut the other half of the bell peppers and cucumber into sticks to serve with the guacamole for dipping
    2. Cut the avocados in half, remove the pits and scoop the flesh out of their shells. Dice or mash the avocado and add it to the vegetables. Slowly add the olive oil and fold everything together.
    3. Combine the garlic, scallions, red onion, bell peppers, cucumber and tomato and toss well. Season with the soy sauce, salt and pepper, parsley and clinatro and fold well.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Salad Dressings & Condiments
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    13 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1/2 cup

    ripe Hass avocados
    2

    fresh cilantro (chopped)
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    plum tomato (seeded and finely diced)
    1

    English cucumber (peeled, seeded, and finely diced)
    1/2

    yellow bell pepper (finely diced)
    1/2

    red bell pepper (finely diced)
    1/2

    green onion (scallion) (chopped)
    1

    garlic (finely minced)
    1 clove

  • Lemony Pesto Hummus

    Lemony Pesto Hummus

    How to Make Lemony Pesto Hummus

    Enjoy this hummus as a dip for snacking with nonstarchy vegetables, whole-wheat pita, or whole-grain crackers.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 

     


    5 min prep time


    5servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a food processor or blender and blend until smooth.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Snacks
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      5g

    • Potassium
      150mg
      3%

    Ingredients

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (14.5 oz) can

    jarred pesto sauce
    2 tbsp

    lemon (juiced)
    1

    fresh ground black pepper
    1/2 tsp

  • Fig and Walnut Yogurt Tarts

    Fig and Walnut Yogurt Tarts

    How to Make Fig and Walnut Yogurt Tarts

    These beautiful yet simple tarts can be served as an appetizer, snack, or light dessert. If you can’t find figs, other fruit like apple, pear, or berries would also work.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 

     


    15 min prep time


    6servings


    2 tarts

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small mixing bowl, combine goat cheese, yogurt, and orange juice together.
    2. Fill each phyllo shell with 1 tbsp of cheese mixture. Top each with 1 piece of mint leaf, a walnut half, and a fig piece. Keep refrigerated until ready to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Foodie
    Dessert
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 tarts


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      150mg
      3%

    Ingredients

    crumbled goat cheese
    1 oz

    nonfat, plain Greek yogurt
    1/4 cup

    freshly squeezed orange or clementine juice
    2 tbsp

    mini phyllo dough shells
    12

    fresh mint (each cut into 3 pieces)
    4 leaves

    walnut halves
    12

    large fresh figs (each cut into 3 pieces)
    4

  • Garbanzo Bean and Arugula Salad

    Garbanzo Bean and Arugula Salad

    How to Make Garbanzo Bean and Arugula Salad

    This recipe is a simple and delicious combination of peppery arugula and sweet sundried tomatoes.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 

     


    15 min prep time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine garbanzo beans, drained tomatoes, and garlic in a salad bowl.
    2. Mix in arugula. Let sit for 10 minutes to slightly wilt the arugula leaves before serving.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Dinner
    Foodie
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      7g

    • Potassium
      400mg
      9%

    Ingredients

    fresh arugula
    2 cup

    garlic (minced)
    1 clove

    sundried tomatoes packed in olive oil and italian herbs (drained)
    1/4 cup

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15.5 oz) can

  • Blueberry Sauce

    Blueberry Sauce

    How to Make Blueberry Sauce

    This sauce is packed with flavor and transforms the simplest plain yogurt into a zesty dessert. Use it to top Oatmeal Pecan Pancakes instead of syrup for a nutrient-packed breakfast.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min cook time


    6servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, saute blueberries in canola oil over low heat for about 10 minutes, until you can easily mash the berries.

    2. Add lime juice and cook another 5 minutes. Remove from heat and stir in vanilla extract.

    Kidney-Friendly
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kid Friendly
    Sauces
    One Pot
    Breakfast and Brunch
    Dessert
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      50mg
      1%

    Ingredients

    Fresh Blueberries
    2 cup

    canola oil
    1 tsp

    lime (juiced)
    1 whole

    vanilla extract
    1/2 tsp

  • Oatmeal Pecan Pancakes

    Oatmeal Pecan Pancakes

    How to Make Oatmeal Pecan Pancakes

    Finely chopped oats can make an easy, whole-grain alternative to wheat flour in many recipes such as these pancakes. Add ¾ cup fresh blueberries for a higher fiber topping!

     


    10 min prep time


    15 min cook time


    6servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a food processor, process the oats to a flour-like consistency. Mix oats and baking powder in a small bowl and set aside.

    2. In a separate bowl, mix eggs, milk, mashed banana, and vanilla. Add to dry ingredients, and mix until just combined. Then fold in pecans.

    3. Heat oil in nonstick skillet over medium heat. Drop 1/4 cup of batter onto the hot skillet to make each pancake. Cook until lightly brown on both sides.

    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      114mg
      2%

    Ingredients

    quick cooking oats
    1 cup

    baking powder
    1 1/2 tsp

    eggs
    2 large

    skim milk
    1/3 cup

    banana(s) (mashed, approximately 1/3 cup)
    1/2 med

    vanilla extract
    1/2 tsp

    chopped pecans
    2 tbsp

    canola oil
    1 tbsp