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Tag: quick & easy

  • Sweet Potato Shepherd’s Pie

    Sweet Potato Shepherd’s Pie

    How to Make Sweet Potato Shepherd’s Pie

    This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

    This recipe originally appeared in The Diabetes Cookbook. 


    30 min prep time


    20 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
    2. While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
    3. Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
    4. Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
    5. In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
    6. Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
    7. Preheat broiler. Pour cooked turkey mixture evenly into a medium-sized casserole dish or individual casserole dishes. Spread sweet potatoes evenly on top of turkey mixture.
    8. Broil for 5 minutes.
    Comfort Food
    Quick & Easy
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      17g

    • Potassium
      550mg
      12%

    Ingredients

    large sweet potatoes (peeled and diced)
    2

    nonstick cooking spray
    1

    small onion (diced)
    1

    garlic (minced)
    2 clove

    lean ground turkey
    1 1/4 lbs

    canned diced tomatoes
    1 (14.5-oz) can

    frozen mixed vegetables (carrots, corn, peas, and green beans)
    1 (16-oz) bag

    yellow mustard
    1 tbsp

    Worcestershire sauce
    2 tbsp

    black pepper
    1/4 tsp

    Cornstarch
    2 tsp

    cold water
    1 tbsp

    margarine (trans-fat-free)
    2 tbsp

  • Sweet Potato Salad

    Sweet Potato Salad

    How to Make Sweet Potato Salad

    Who says you can only use white potatoes for a potato salad? This dish will be a welcomed surprise at your next summer picnic.


    25 min prep time


    7 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel sweet potatoes and cube. Place sweet potatoes in a large pot. Cover with water and bring to a boil. Boil until tender about 5-7 minutes. Drain potatoes and rinse with cold water; let cool.
    2. While potatoes are cooking, cook bacon until crisp, then chop or crumble into small pieces.
    3. In a small bowl, whisk together, olive oil, apple cider vinegar, pepper and garlic powder.
    4. Place sweet potatoes in serving bowl and add celery, green onions and turkey bacon. Pour dressing over salad and toss until potatoes are coated. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Gluten-Free
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    large sweet potatoes (about 13-ounces each)
    3

    turkey bacon
    4 slice

    olive oil
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    black pepper
    1/8 tsp

    garlic powder
    1/2 tsp

    celery (diced)
    3 stalks

    green onions (sliced)
    2

  • Sweet Potato and Spinach Chicken Tacos

    Sweet Potato and Spinach Chicken Tacos

    How to Make Sweet Potato and Spinach Chicken Tacos

    Unexpected taco fillings are all the rage on the food truck scene. Make these rich and savory versions at home!


    5 min prep time


    20 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large nonstick pan, heat the oil over medium heat. Add the garlic and sauté for 30 seconds. Add the spinach and sauté for 3 to 4 minutes.
    2. Add the sweet potato, cumin, black pepper, and water to the pan. Sauté for 2 minutes. Cover, reduce the heat to low, and cook for 8 minutes.
    3. Add the chicken to the pan and mix to incorporate. Heat for 2 minutes.
    4. Fill each tortilla with 1/4 of the chicken and sweet potato mixture. Top with 1 Tsp. of sour cream and 2 Tbsp. of pico de gallo.
    Fiber Focused
    Mexican/Southwestern
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      18g

    • Potassium
      1300mg
      28%

    Ingredients

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    baby spinach
    24 oz

    large sweet potato (peeled and diced)
    1 (about 8 oz)

    cumin
    1/4 tsp

    black pepper
    1/4 tsp

    water
    4 tbsp

    cooked shredded chicken
    1 cup

    6-inch corn tortillas (warmed)
    4

    light sour cream
    4 tsp

    pico de gallo or salsa
    1/2 cup

  • Sweet Onion Frittata with Ham

    Sweet Onion Frittata with Ham

    How to Make Sweet Onion Frittata with Ham

    Try out this savory recipe that is perfect for your busy mornings.


    15 min prep time


    8 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate. 

    2. Reduce the heat to medium, coat the skillet with nonstick cooking spray, add onions, and cook for 4 minutes or until beginning to turn golden, stirring frequently. 

    3. Reduce the heat to medium low, add ham to the onions, and cook 1 minute (this allows the flavors to blend and the skillet to cool slightly before the eggs are added).

    4. Pour egg substitute and egg whites evenly over everything, cover and cook 8 minutes or until puffy and set.

    5. Remove the skillet from the heat, sprinkle cheese evenly over all, cover and let stand 3 minutes to melt the cheese and develop flavors. 

    Low Carb
    Italian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      202mg
      4%

    Ingredients

    deli ham (low-sodium, extra lean, chopped)
    3 oz

    sweet onion (thinly sliced)
    1 cup

    egg substitute
    3/4 cup

    egg whites
    1/2 cup

    cheddar cheese (reduced-fat, sharp shredded)
    1/2 cup

  • Superfood Smoothie

    Superfood Smoothie

    How to Make Superfood Smoothie

    Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day! Superfoods provide key nutrients that are lacking in the typical western diet.


    5 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Fiber Focused
    Low Sodium
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    unsweetened almond milk
    1 cup

    frozen blueberries
    1 cup

    baby spinach
    2 cup

    banana
    1

  • Summer Fruit Smoothie

    Summer Fruit Smoothie

    How to Make Summer Fruit Smoothie

    Take advantage of fresh summer fruit to whip up a refreshing smoothie! Or, use frozen fruit to enjoy summer flavors any time of year.


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth.

    Kid Friendly
    American
    Vegetarian
    No Cook
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      298mg
      6%

    Ingredients

    fresh blueberries
    1 cup

    chopped fresh strawberries
    1 cup

    peaches (peeled, seeded and chopped)
    2

    peach flavored Greek style yogurt (non-fat)
    6 oz

    almond milk (unsweetened)
    1 cup

    ground flax seed
    2 tbsp

    ice
    1/2 cup

  • Summer Crab Salad

    Summer Crab Salad

    How to Make Summer Crab Salad

    This simple but elegant lunch is a nice break from a boring sandwich. Feel free to add red peppers if you want some added color and crunch.


    10 min prep time


    4servings


    about ½ cup crab salad and 1 lettuce leaf

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
    2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.
    Low Carb
    Seafood
    Dinner
    Gluten-Free
    Lunch
    Quick & Easy
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      about ½ cup crab salad and 1 lettuce leaf


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      295mg
      6%

    Ingredients

    white crab meat (6-ounce each, drained)
    2 can

    celery (diced)
    2 stalks

    green onions (sliced)
    2

    lemon juice
    1 tbsp

    light mayonnaise
    2 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 tbsp

    black pepper
    1/8 tsp

    Dash hot sauce
    1

    large lettuce leaves
    4

  • Stuffed Mushrooms

    Stuffed Mushrooms

    How to Make Stuffed Mushrooms

    This low-carb appetizer is sure to be a crowd pleaser. Stuffed mushroom recipes are typically loaded with calories, but the turkey sausage and reduced-fat cheese in this recipe help save calories while still providing bold flavor.

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


    15 min prep time


    6servings


    1 mushroom

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 325 degrees F. Coat a square baking dish with cooking spray.
    2. Remove the stems from the mushrooms and chop them finely. Set aside the stems.
    3. Place the mushroom caps in a bowl and toss them with 1 Tsp. olive oil and balsamic vinegar. Set aside the caps.
    4. Heat the remaining Tsp. olive oil in a medium skillet over medium heat. Add the onion, green pepper, and mushroom stems and sauté for 3 minutes. Add the sausage and cook for another 8 to 10 minutes, stirring frequently, until the sausage is completely browned.
    5. Add the bread crumbs, stirring to combine evenly with all the other ingredients. Stir in the mozzarella cheese and melt.
    6. Remove the pan from the heat and stir in the Parmesan cheese.
    7. Fill each mushroom generously with the sausage mixture (about 1 heaping Tbsp. per mushroom cap). Arrange the mushrooms in the baking dish and bake 40 minutes or until the stuffing is crispy on the top.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Quick & Easy
    Snacks
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 mushroom


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    extra-large white mushrooms
    6 (about 8 oz)

    olive oil (divided)
    2 tsp

    balsamic vinegar
    2 tsp

    small onion (diced)
    1/4

    small green pepper (diced)
    1/4

    lean turkey breakfast sausage
    2 oz

    gluten-free bread crumbs
    2 tbsp

    reduced-fat, shredded mozzarella cheese (reduced-fat, shredded)
    1 tbsp

    grated Parmesan cheese
    1 tbsp

  • Spinach Sautéed in Garlic and Oil

    Spinach Sautéed in Garlic and Oil

    How to Make Spinach Sautéed in Garlic and Oil

    This “recipe” is so simple, but it’s an easy, healthful and tasty way to cook fresh spinach. Vegetables of any kind—cauliflower, broccoli, peppers, potatoes and/or green beans—can be blanched until just tender, and prepared the same way.


    5 min prep time


    5 min cook time


    4servings


    About 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over high heat in a very large skillet until very hot. Add the spinach (you may need to work in batches) and cook, stirring, for about 1-2 minutes; the spinach should turn bright green and wilt slightly. Add the garlic and red chile flakes and continue to cook, stirring constantly, until the garlic begins to release its aroma, approximately 30 seconds.
    2. Remove the spinach from the heat, and season with salt and pepper. Toss well to combine, and serve with lemon on the side (for squeezing juice over the spinach).
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      About 1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      1450mg
      31%

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    spinach (trimmed, well washed and dried)
    2 1/4 lbs

    garlic (minced)
    3 clove

    crushed red chile flakes
    1 pinch

    Kosher Salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    lemon (halved)
    1

  • Spinach, Tomato and Feta Cheese Baked Egg

    Spinach, Tomato and Feta Cheese Baked Egg

    How to Make Spinach, Tomato and Feta Cheese Baked Egg

    If you like to wake up with a hearty egg breakfast, you’ll love this quick and easy recipe.


    5 min prep time


    10 min cook time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.

    2. Spray 4 ramekins with cooking spray. Combine the spinach, tomato, feta cheese, and oregano; evenly distribute into ramekins. .

    3. Place egg over spinach mixture and bake until egg whites are set but the yolks are still soft, about 10-12 minutes

    Low Sodium
    Low Carb
    American
    Vegetarian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      7g

    • Potassium
      109mg
      2%

    Ingredients

    nonstick cooking spray
    1

    spinach (chiffonade (this means finely chopped))
    1/2 cup

    tomato(es) (small dice)
    1/4 cup

    feta cheese (fat-free)
    2 tbsp

    fresh oregano (minced)
    1 tsp

    medium eggs
    4