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Tag: quick & easy

  • Penne with Broccoli Rabe, Prosciutto, and Garlic

    Penne with Broccoli Rabe, Prosciutto, and Garlic

    How to Make Penne with Broccoli Rabe, Prosciutto, and Garlic

    Broccoli rabe, a cousin of broccoli, is considered a homey comfort food among the Italians. Sun-dried tomatoes and lots of garlic add so much to this fast, easy dish


    15 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a pot of water to boil for the pasta. Add the pasta and cook for 10 minutes.
    2. In a sauté pan, add the olive oil and bring to medium-high heat.
    3. Add garlic, red pepper, broccoli rabe, sun-dried tomatoes, and 1/2 cup water and cook covered with a lid for 5 minutes.
    4. In a large bowl, add Parmesan cheese, ricotta cheese, goat cheese, and prosciutto and mix gently. Drain the pasta and add it to the bowl. Toss with garlic, broccoli rabe, and sun-dried tomato mixture.
    5. Add parsley, salt, and pepper.
    Veggie Rich
    Comfort Food
    Italian
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      12g

    Ingredients

    penne pasta (uncooked)
    8 oz

    olive oil
    1 tbsp

    garlic (minced)
    4 clove

    red pepper (crushed)
    1/2 tsp

    broccoli rabe (trimmed and cut into 2-inch pieces)
    2 cup

    tomato(es) (sliced sun-dried)
    1/2 cup

    water
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    ricotta cheese (fat-free)
    1/2 cup

    goat cheese (chevre) (soft, reduced-fat)
    1/3 cup

    prosciutto (sliced 1/8-inch thick and diced)
    2 oz

    parsley (minced)
    2 tbsp

    kosher salt, to taste
    1

    black pepper, to taste (freshly ground)
    1

  • Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    How to Make Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Nothing says the holidays like turkey and sweet potatoes. This delightful dish is full of vitamin A, fiber and healthy fats from the pecans.


    15 min prep time


    6servings


    4 ounces turkey + 6 sweet potato wedges

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray large rectangular baking dish with nonstick cooking spray.

    2. In a medium shallow bowl, whisk together egg and egg whites.

    3. In another medium shallow bowl, combine garlic powder, pepper and pecans.

    4. Dip turkey breast tenderloin in egg mixture and coat well. Dredge turkey in pecan mixture and cover on both sides. Place in baking dish. Discard leftover egg mixture.

    5. In a medium bowl, mix together the sweet potatoes, oil, cinnamon and Splenda Brown Sugar Blend.

    6. Arrange the sweet potatoes around the turkey breast tenderloin in baking dish. Bake for 50 minutes or until done (turkey breast reaches 165 degrees).

    Low Sodium
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces turkey + 6 sweet potato wedges


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      105mg

      35%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      408mg
      9%

    Ingredients

    Nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    pecan chips
    2 oz

    turkey breast tenderloin
    24 oz

    sweet potatoes (6-ounce each, peeled and cut into wedges (about 18 wedges per potato))
    2 med

    olive oil
    1 tbsp

    ground cinnamon
    1/2 tsp

    low-calorie brown sugar substitute
    2 tbsp

  • Peanut Butter Banana Oat Bites

    Peanut Butter Banana Oat Bites

    How to Make Peanut Butter Banana Oat Bites

    These satisfying high-fiber bites make a great snack or quick breakfast. You can freeze a couple bites in a snack-size plastic bag for a grab and go breakfast too!


    15 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

    2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and Splenda Brown Sugar blend.

    3. In a small bowl mix together oats, baking soda and salt. Add milled flaxseed.

    4. Add oat mixture to peanut butter mixture and mix well.

    5. Scoop batter into 1 Tbsp. balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    eggs
    1 whole

    banana(s) (mashed)
    1 med

    peanut butter (heated in microwave for 30 seconds)
    1/2 cup

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free if needed)
    2 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

  • Peach and Black Bean Salsa with Chips

    Peach and Black Bean Salsa with Chips

    How to Make Peach and Black Bean Salsa with Chips

    Here’s a fun twist on salsa that everyone will love at your next summer picnic or barbeque.


    8servings


    1/3 rounded cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lime juice, jalapeno, salt, and pepper to a medium bowl. Whisk in the oil until well combined. Stir in the peach, scallions and oregano until combined. Stir in the beans and adjust seasoning.
    2. Arrange the tortilla chips on a platter around a bowl of the salsa, and serve at room temperature. Alternatively, serve individual portions of salsa with the chips.
    Mexican/Southwestern
    Holidays & Entertaining
    Appetizers
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 rounded cup salsa


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      200mg
      4%

    Ingredients

    lime juice (approximately juice from 1 lime)
    2 tbsp

    jalapeño pepper (with some seeds, minced)
    1 small

    sea salt, or to taste
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    peanut oil
    1 tbsp

    peaches (pitted and finely diced)
    1 large

    green onion (scallion) (thinly sliced, green and white parts)
    3 whole

    fresh oregano leaves (finely chopped)
    1/2 tsp

    black beans (15-ounce, gently rinsed and drained (1 1/2 cups))
    1 can

    blue corn or sweet potato tortilla chips
    48

  • Parmesan Crusted Chicken

    Parmesan Crusted Chicken

    How to Make Parmesan Crusted Chicken

    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.


    20 min prep time


    6servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
    3. In another shallow baking dish, whisk together egg whites.
    4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
    5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Italian
    Lunch
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    1/2 cup

    Parmesan cheese (freshly grated )
    1/3 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    egg whites
    3

    boneless, skinless chicken breasts (cut into 12 thin strips)
    1 1/2 lbs

  • Parmesan Corn

    Parmesan Corn

    How to Make Parmesan Corn

    This side dish takes just 5 minutes to prepare and goes great with our Grilled Chicken Wraps. Corn on the cob is also great when cooked on the grill!


    5 min prep time


    2servings


    1 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Shuck corn, and wrap each ear in a damp paper towel.
    2. Place in ears on a dinner plate, and microwave on high 2 minutes. Turn corn over and microwave on high 1 1/2 minutes.
    3. Remove paper towel, and rub corn with oil. Sprinkle Parmesan cheese over corn, add salt and pepper to taste, and serve.
    Grilling
    Cooking for 1 or 2
    Quick & Easy
    Sides
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    Nutrition facts

    2 Servings



    • Serving Size

      1 ear of corn


    • Amount per serving



      Calories





      139

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      2mg

      <1%

    • Sodium
      53mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    medium ears of corn (shucked)
    2

    olive oil
    2 tsp

    Parmesan cheese (best-quality)
    1 tbsp

    salt
    1 pinch

    black pepper
    1 pinch

  • Pad-Thai Flatbread Pizza

    Pad-Thai Flatbread Pizza

    How to Make Pad-Thai Flatbread Pizza

    Takeout pizza is usually high in calories and carbohydrate. Here’s a healthier pizza that you can make at home using thincrust flatbreads. By skipping the high-fat meats such as pepperoni or sausage, you’ll cut back on the unhealthy fats as well. Paired with a simple salad, this is a complete meal for 2 that can be ready in the time it takes to order pizza out!


    10 min prep time


    20 min cook time


    2servings


    1 flatbread pizza with 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the flatbreads on a pizza pan and bake for 4 minutes. Remove the flatbreads from the oven and set aside
    2. In a large nonstick skillet or wok, heat the oil over medium-high heat. Add the tofu and cook 5 minutes or until lightly golden. Add the pad Thai sauce and red pepper flakes, and cook for 2 more minutes.
    3. Add the cabbage and green onion, and cook for 2-4 more minutes.
    4. Divide the cabbage-tofu mixture in half and spread evenly onto 2 flatbreads. Sprinkle 2 Tbsps. cheese on each flatbread. Bake 4 minutes in the oven and serve hot.
    5. Prepare the salad: whisk together the red wine vinegar, olive oil, and black pepper. Toss spring mix, cucumber, and carrot with the dressing in a large bowl. Serve each flatbread with about 2 cups salad.
    Fiber Focused
    Dinner
    Vegetarian
    Quick & Easy
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1 flatbread pizza with 2 cups salad


    • Amount per serving



      Calories





      450

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        3.9g

        20%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      660mg

      29%

    • Total Carbohydrate
      49g

      18%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      740mg
      16%

    Ingredients

    thin crust wheat flatbreads
    2

    canola oil
    1 tsp

    firm tofu (drained and diced)
    5 oz

    Pad Thai sauce
    2 tbsp plus 1 tsp

    crushed red pepper flakes
    1/4 tsp

    shredded cabbage and carrots (coleslaw mix)
    3 cup

    green onion (chopped)
    1

    reduced-fat, shredded mozzarella cheese
    4 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    1 1/2 tbsp

    black pepper
    1/8 tsp

    spring mix lettuce
    4 cup

    cucumber (sliced)
    1/2

    carrots (diced or grated)
    1

  • Open-Faced Sweet Potato “Sandwich”

    Open-Faced Sweet Potato “Sandwich”

    How to Make Open-Faced Sweet Potato “Sandwich”

    You can use this method with any sandwich fillings. Try sliced tomato, basil, and fresh mozzarella cheese, or try ham with spinach and muenster cheese.


    10 min prep time


    25 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set it aside.
    2. Slice one round edge of the sweet potato thinly lengthwise. Slice the other round edge of the sweet potato thinly lengthwise. Discard those slices.
    3. Slice the sweet potato down the middle lengthwise and peel. Repeat for other sweet potato. You will end up with four 1-inch-thick lengthwise slices of sweet potato.
    4. Place on the prepared baking sheet and spray the tops of the sweet potatoes with cooking spray. Bake the sweet potatoes for 10 minutes, then reduce the heat to 350 degrees F.
    5. Flip the sweet potatoes and then lay equal amounts of thinly sliced zucchini and red bell pepper on each sweet potato. Season with the salt-free seasoning.
    6. Cut each slice of swiss cheese in half and top each sweet potato with the swiss cheese. Return the potatoes to the oven for 15 more minutes.
    7. Serve immediately.
    Low Sodium
    Quick & Easy
    Sandwiches
    Lunch
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    red bell pepper (seeded and thinly sliced)
    1

    Swiss cheese (1-ounce each, reduced-fat)
    2 slice

    salt-free seasoning (like Mrs. Dash)
    1 tsp

    small zucchini (thinly sliced lengthwise)
    1

    medium sweet potatoes
    2

    nonstick cooking spray
    1

  • Nuts about Pizza for Breakfast

    Nuts about Pizza for Breakfast

    How to Make Nuts about Pizza for Breakfast

    Try this super simple breakfast. Both kids and adults will love it and it can be ready to eat in a matter of minutes! If it works better with your budget, switch out the almond butter for peanut butter.


    1serving


    1 “pizza”

    Print Recipe >

    Step-By-Step Instructions:

    1. Split and toast English muffin.
    2. Spread each half with almond butter.
    3. Top with sliced strawberries.
    4. Sprinkle with coconut.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 “pizza”


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      0mg

      0%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      10g

    • Potassium
      400mg
      9%

    Ingredients

    whole-wheat English muffins
    1

    almond butter
    1 tbsp

    strawberries (sliced)
    1/2 cup

    unsweetened coconut flakes (shredded)
    1 1/2 tsp

  • No-Bake Peanut Butter & Chocolate Bites

    No-Bake Peanut Butter & Chocolate Bites

    How to Make No-Bake Peanut Butter & Chocolate Bites

    Need a healthy snack for your summer road trip? This simple treat is much better for you than any processed snack that you get at a gas station.


    10 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, combine sugar blend and milk over medium heat. Stir well and bring to a boil for 1 1/2 minutes. Stir in peanut butter and vanilla.

    2. Remove from heat and add oats. Stir until oats are evenly coated in the peanut mixture and everything has cooled. Fold in the chocolate chips.

    3. Scoop oat mixture into 1 Tbsp. balls and place on waxed paper. Let cool and refrigerate.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    No Cook
    Holidays & Entertaining
    Dessert
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      64mg
      1%

    Ingredients

    sugar substitute
    1/3 cup

    skim milk
    1/3 cup

    peanut butter
    1/2 cup

    vanilla extract
    1 tsp

    old-fashioned rolled oats
    2 cup

    mini-chocolate chips
    3 tbsp