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Tag: quick & easy

  • Roasted Cauliflower

    Roasted Cauliflower

    How to Make Roasted Cauliflower

    Not a big veggie fan? Try roasting your vegetables. Roasting vegetables is one of the easiest and tastiest ways to prepare them.


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a small bowl, mix together the cauliflower, olive oil, black pepper and salt. Pour the mixture onto baking sheet.
    3. Bake for 15-20 minutes, until the cauliflower tips are slightly brown and tender.
    Veggie Rich
    Low Carb
    Low Sodium
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    large cauliflower head (cut into small florets)
    1

    olive oil
    2 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

  • Roasted Brussels Sprouts with Bacon

    Roasted Brussels Sprouts with Bacon

    How to Make Roasted Brussels Sprouts with Bacon

    Add this simple, low carb side dish to your favorite protein entree. Roasting enhances the flavor of Brussels sprouts, and turkey bacon adds a delicious salt, savoriness. You could use fresh or frozen Brussels sprouts here.


    5 min prep time


    45 min cook time


    5servings


    6 Brussels sprouts (about 1/2 cup)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. Place Brussels sprouts in a bowl and add oil; toss to coat.
    3. Add remaining ingredients and mix well.
    4. Place Brussels sprouts on a baking sheet and bake for 35-40 minutes or crisp on the outside.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      6 Brussels sprouts (about 1/2 cup)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    frozen Brussels sprouts (thawed)
    1 lbs

    olive oil
    2 tbsp

    black pepper
    1/2 tsp

    turkey bacon (extra lean, cut into 1-inch pieces)
    3 slice

  • Roasted Asparagus Salad

    Roasted Asparagus Salad

    How to Make Roasted Asparagus Salad

    Asparagus is a spring vegetable that you are sure to find in the produce section during April. Steam it, grill it, or try this quick and easy recipe for a delicious asparagus side dish!


    5 min prep time


    2servings


    4 spears

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    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
    2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.
    3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.
    4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend.
    5. Cook’s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly.
    Low Carb
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      4 spears


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    medium asparagus spears (trimmed and patted very dry)
    8

    walnuts (chopped)
    1 tbsp

    light balsamic vinaigrette
    2 tsp

    Pepper, to taste (coarsely ground preferred)
    1

  • Roasted Baby Carrots

    Roasted Baby Carrots

    How to Make Roasted Baby Carrots

    Roasting brings out the natural flavor and sweetness in these carrots. We used parsley here, but you could use other fresh herbs like tarragon, dill, mint, thyme, rosemary, or a combination.


    5 min prep time


    20 min cook time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.

    2. In a small bowl, mix together the carrots and olive oil. Pour the mixture onto the baking sheet.

    3. Bake for 15-20 minutes, until the carrots are tender.

    4. Place the carrots into a bowl and mix with the honey or artificial sweetener. Sprinkle the carrots with parsley or other herbs.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      0g

    • Potassium
      137mg
      3%

    Ingredients

    nonstick cooking spray
    1

    baby carrots
    1 lbs

    olive oil
    1 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley or 1 tsp dried parsley
    1 tbsp

  • Roast Beef Rollups

    Roast Beef Rollups

    How to Make Roast Beef Rollups

    These wraps are a quick and easy lunch to pack for the work day. Just pack the olive oil and red wine vinegar together in a separate container and add to the wrap right before eating.


    15 min prep time


    6servings


    1 rollup

    Print Recipe >

    Step-By-Step Instructions:

    1. For each rollup, tear a 15-inch piece of either waxed paper or foil. Place the tortilla flat on the paper or foil. Place a romaine lettuce leaf on top of each tortilla. Divide the beef onto the lettuce leaves.
    2. Combine the tomatoes, red peppers, oil, vinegar, cumin, and pepper. Divide the tomato mixture over the beef.
    3. Roll the paper or foil over the tortilla to encase the filling. Roll until the sandwich is completely rolled up. Fold the excess paper or foil over the top and bottom of each rollup. To eat, peel back the paper or foil.
    Fiber Focused
    Lunch
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 rollup


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      595mg

      26%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      480mg
      10%

    Ingredients

    whole wheat flour tortillas (10-inch)
    6

    large romaine lettuce leaves
    6

    cooked deli roast beef (thinly sliced)
    12 oz

    tomato(es) (diced)
    1 cup

    red bell pepper (diced)
    1 cup

    olive oil
    1 tbsp

    red wine vinegar
    1 tbsp

    cumin
    1 tsp

    freshly ground black pepper
    1/4 tsp

  • Roasted and Spiced Chickpeas

    Roasted and Spiced Chickpeas

    How to Make Roasted and Spiced Chickpeas

    This high-fiber snack is a much healthier choice than chips and is a great alternative for those with nut allergies. Place in small bowls or ramekins at your next party. Eat them as a snack or use them as a crunchy topping on soups or salads.


    5 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
    3. Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
    4. Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
    5. Pour beans on parchment paper and allow to cool for 20 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Snacks
    Vegetarian
    Gluten-Free
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    garbanzo beans (15.5-ounce, rinsed and drained (dry well))
    1 can

    olive oil (divided)
    2 tbsp

    ground cinnamon
    1 tsp

    cumin
    1 tsp

    chili powder
    1/4 tsp

    salt (optional)
    1/4 tsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

  • Red, White, and Blue Pudding Trifle

    Red, White, and Blue Pudding Trifle

    How to Make Red, White, and Blue Pudding Trifle

    This quick, low-fat dessert will be a crowd pleaser and it’s beautiful colors make it a great dish to celebrate 4th of July!


    15 min prep time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, prepare pudding according to package directions. Cool in refrigerator for 5 minutes
    2. Fold whipped topping into pudding and incorporate well.
    3. In a trifle bowl, spread 1/3 pudding mixture in bottom of bowl. Top with 2 cups raspberries; spread evenly. Layer another 1/3 of pudding mixture and top with 2 cups blueberries; spread evenly. Spread remaining pudding mixture on top of blueberries. Top pudding with 1/2 cup blueberries, 1/2 cup raspberries and all of strawberries.
    Low Sodium
    Kid Friendly
    Holidays & Entertaining
    Quick & Easy
    Dessert
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    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      135mg
      3%

    Ingredients

    instant vanilla pudding mix (sugar-free, fat-free)
    1 oz

    milk (fat-free)
    2 cup

    light whipped topping (thawed)
    8 oz

    raspberries (divided)
    2 1/2 cup

    blueberries (divided)
    2 1/2 cup

    strawberries (sliced)
    1 1/2 cup

  • Quinoa with Cranberries and Pine Nuts

    Quinoa with Cranberries and Pine Nuts

    How to Make Quinoa with Cranberries and Pine Nuts

    Quinoa is a whole-grain that can be used in place of rice in many recipes. It is higher in protein than other grains and is also a good source of fiber. This recipe fits well on your Thanksgiving table, too! Swap stuffing and cranberry sauce for this healthy alternative. 

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

    This recipe featured in:

     


    5 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the chicken broth in a pot over medium-high heat and bring it to a boil. Stir in the quinoa; cover and reduce heat to simmer for 15 minutes. Add the cranberries; cover and cook for 5 more minutes.
    2. Turn off the heat and let the quinoa stand for 5 minutes. Fluff with a fork.
    3. While the quinoa is cooking; whisk together the dressing ingredients.
    4. Pour the dressing over the cooked quinoa. Add the toasted pine nuts and mix well. Pour the quinoa into a serving bowl and sprinkle with dried parsley. Serve warm or cold.
    Quick & Easy
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      6g

    • Potassium
      270mg
      6%

    Ingredients

    quinoa
    1 cup

    low sodium chicken broth
    2 cup

    dried cranberries
    1/2 cup

    pine nuts (toasted)
    3 tbsp

    dried parsley
    1 tsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (minced)
    1 clove

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Quinoa Pilaf

    Quinoa Pilaf

    How to Make Quinoa Pilaf

    This Quinoa Pilaf is a nutrition powerhouse because quinoa provides more protein than other grains and it’s also a good source of potassium an dietary fiber.


    5 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a medium saucepan. Sauté onion and celery over medium-high heat and cook about 3 minutes or until the onions are clear.

    2. Add mushrooms and cook until brown. Add the quinoa to the pan and stir for 1-2 minutes.

    3. Slowly add the chicken broth, salt, pepper and thyme and bring to a boil. Reduce heat to low, cover and simmer. Cook 15 minutes and fluff with a fork when done.

    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1/2

    celery (diced)
    2 stalks

    white (button) mushrooms (wiped clean and chopped )
    1 1/2 cup

    quinoa (pre-washed)
    1 1/2 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    3 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    dried thyme
    1/2 tsp

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

    diced tomatoes (14.5-ounce, no-salt added, undrained)
    1 can

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp