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Tag: quick & easy

  • Holiday Veggie Platter with Hummus – Quick Recipe

    Holiday Veggie Platter with Hummus – Quick Recipe

    How to Make Holiday Veggie Platter with Hummus – Quick Recipe

    It’s amazing how people will eat more veggies when they are in front of them, displayed well and served with a good dip. Hummus is a healthy dip made from chickpeas and comes in a variety of flavors.


    15 min prep time


    10servings


    about 1 cup veggies + 2 Tbsps. hummus

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange vegetables on a large, round platter. Alternate red vegetables with green vegetables in a circle on platter.
    2. Place hummus in a small bowl in center of platter.
    Veggie Rich
    Low Sodium
    Mediterranean
    Holidays & Entertaining
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      about 1 cup veggies + 2 Tbsps. hummus


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      325mg
      7%

    Ingredients

    red pepper hummus (packaged, roasted)
    1 1/4 cup

    grape tomatoes
    1 pints

    sugar snap peas
    3 cup

    broccoli florets
    3 cup

    cucumber(s) (peeled and sliced)
    1

    red peppers (sliced)
    2

  • Holiday Brussels Sprouts with Cranberries

    Holiday Brussels Sprouts with Cranberries

    How to Make Holiday Brussels Sprouts with Cranberries

    Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious!


    10 min prep time


    7servings


    ½ 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, add remaining ingredients and mix well.
    3. Pour Brussels sprouts on baking sheet.
    4. Bake for 25-30 minutes; toss once during baking.
    Veggie Rich
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    nonstick cooking spray
    1

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    olive oil
    2 tbsp

    balsamic vinegar
    2 tbsp

    cranberries (dried)
    1/3 cup

    black pepper
    1/4 tsp

  • High-Fiber Zucchini Muffins

    High-Fiber Zucchini Muffins

    How to Make High-Fiber Zucchini Muffins

    The pureed black beans boost the fiber in this recipe without affecting flavor. You’ll be surprised how moist these gluten-free muffins turn out, and no one would guess that they are made with beans.


    20 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line muffin tins with muffin papers and spray with cooking spray.
    2. Place black beans and water in a food processor and blend for 2-3 minutes, until you reach pumpkin consistency. Set aside.
    3. Use a paper towel to wring out excess moisture from grated zucchini, set aside.
    4. In a large bowl combine baking mix, salt, cinnamon and nutmeg.
    5. In another bowl, whisk together eggs, Splenda Sugar Blend, oil, vanilla and vinegar. Add black bean mixture and mix well.
    6. Make a well in dry ingredients and add wet ingredients. Mix well.
    7. Gently fold zucchini into muffin batter.
    8. Spoon batter into 12 muffin cups.
    9. Bake for 22-25 minutes or until a toothpick inserted in center comes out clean.
    10. Remove from oven and let muffins cool in pan for 10 minutes. Remove muffins from pan and cool completely on a wire rack.
    11. Note: If you don’t need to eat gluten-free, you can try making these muffins with a regular baking mix.
    Kid Friendly
    Gluten-Free
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
    Vegetarian
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      20mg

      7%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    nonstick cooking spray
    1

    black beans (15-ounce, rinsed and drained)
    1 can

    water
    1/4 cup

    zucchini (grated, (about 1 1/2 medium zucchini))
    2 cup

    baking mix (gluten-free, (such as Pamela’s))
    2 cup

    salt
    1/2 tsp

    ground cinnamon
    2 tsp

    ground nutmeg
    1/4 tsp

    eggs
    1

    egg whites
    2

    low calorie sugar substitute
    1/2 cup

    canola oil
    3 tbsp

    vanilla extract
    1 tsp

    Apple Cider Vinegar
    1 tsp

  • High-Fiber, Gluten-Free Brownies

    High-Fiber, Gluten-Free Brownies

    How to Make High-Fiber, Gluten-Free Brownies

    Don’t be afraid of the black beans in this recipe. You can’t taste them and they give a nutrition kick and fiber boost that you won’t find in regular brownies. Try topping them with fresh raspberries too.


    15 min prep time


    20 min cook time


    12servings


    1 brownie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9 by 9-inch square baking pan with cooking spray.

    2. In a blender, puree the beans with the oil and water. Add the eggs, cocoa, Splenda Sugar Blend, coffee, and vanilla and blend well.

    3. Add the baking mix to blender and pulse until just incorporated. Stir in mini chocolate chips. Pour into the prepared pan.

    4. Bake for 18-20 minutes

    5. Let cool at least 15 minutes before cutting and removing from the pan. Cut into 12 equal-sized brownies.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    American
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 brownie


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      124mg
      3%

    Ingredients

    nonstick cooking spray
    1 whole

    black beans (rinsed and drained)
    3/4 cup

    olive oil
    1/4 cup

    water
    2 tbsp

    eggs (1 egg plus 2 egg whites)
    3 large

    cocoa powder
    1/4 cup

    low calorie sugar substitute (plus 1 tbsp)
    1/4 cup

    instant coffee
    1 tsp

    vanilla extract
    1 tsp

    mini chocolate-chips (gluten-free)
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    1/3 cup

  • Herb-Crusted Pork Chops

    Herb-Crusted Pork Chops

    How to Make Herb-Crusted Pork Chops

    You can make large batches of this low-sodium herb blend and use it to season chicken, pork tenderloin, fish, potatoes or other foods. Low-sodium eating does not have to be bland and boring. If you like spicy foods, add some cayenne pepper to this blend.


    5 min prep time


    10 min cook time


    6servings


    1 pork chop

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine rosemary, oregano, thyme, garlic powder, chili powder, and black pepper. Mix well.
    2. Add olive oil to a large sauté pan and heat over medium-high heat. Season pork chops on both sides with herb blend.
    3. Saute pork chops for about 5 minutes per side or until done.
    Low Sodium
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork chop


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      55mg

      18%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      325mg
      7%

    Ingredients

    dried rosemary
    1 tsp

    dried oregano (dried)
    1 tsp

    dried thyme
    1/2 tsp

    garlic powder
    1/2 tsp

    chili powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    pork loin boneless chops (about 1/2-inch thick)
    1 1/2 lbs

  • Herbed Panko Asparagus Spears

    Herbed Panko Asparagus Spears

    How to Make Herbed Panko Asparagus Spears


    7 min prep time


    7 min cook time


    4servings


    6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1–2 minutes or until golden, stirring constantly. Set aside on separate plate.

    2. Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover, and simmer 3 minutes or until just tender. Drain well, discarding water. Place the asparagus on a serving plate.

    3. Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon, and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Sides
    Appetizers
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    panko bread crumbs
    1/3 cup

    water
    1 cup

    asparagus spears (trimmed)
    1 lbs

    sour cream (fat-free)
    1/4 cup

    light mayonnaise
    3 tbsp

    milk (fat-free)
    2 tbsp

    prepared mustard
    1 1/2 tsp

    dried tarragon (dried)
    1/4 tsp

    salt
    1/4 tsp

  • Healthy Mexican Sliders

    Healthy Mexican Sliders

    How to Make Healthy Mexican Sliders

    Healthy eating can taste delicious and doesn’t have to be boring! Try these burgers at your next tailgate or BBQ and your guests will have no idea they are eating a healthy burger.


    15 min prep time


    8 min cook time


    7servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, chili powder, garlic powder and black pepper. Divide turkey into seven equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juices run clear.
    4. Place burger on bun and top with 2 Tsps.. avocado, 1 tomato slice and 1/2 slice cheese. Repeat process for remaining 6 burgers.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Grilling
    Mexican/Southwestern
    Lunch
    Dinner
    Quick & Easy
    Sandwiches
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      19g

    • Potassium
      380mg
      8%

    Ingredients

    lean ground turkey
    1 lbs

    chili powder
    1 tbsp

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    mini whole wheat buns (or gluten-free bread/buns if needed)
    7

    avocado (mashed)
    1/2

    tomato slices
    7

    reduced-fat pepper jack cheese (cut in half (optional))
    3 1/2 slice

  • Healthy Taco Dip

    Healthy Taco Dip

    How to Make Healthy Taco Dip

    The traditional version of this taco dip is much higher in fat and uses sour cream and cream cheese. We use a healthier fat (avocado) and reduced-fat cheese to save you lots of calories without giving up any taste. This dip is great for tailgating and football season!


    20 min prep time


    24servings


    1 heaping tablespoon

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together refried beans, chili powder, cumin and garlic powder.

    2. Spread the refried beans evenly on a medium serving platter. Spread mashed avocados evenly over beans.

    3. Spread the salsa evenly over top of avocados. Top with tomatoes, shredded lettuce and shredded cheese on top.

    4. Serve the dip with your choice of baked tortilla chips, black bean chips or jicama slices. If you follow a gluten-free diet, make sure tortilla chips are unseasoned and gluten-free.

    Low Sodium
    Low Carb
    Fiber Focused
    Mexican/Southwestern
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Gluten-Free
    Appetizers
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    Nutrition facts

    24 Servings



    • Serving Size

      1 heaping tablespoon


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    fat-free refried beans (16-oz. )
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/4 tsp

    avocado (mashed)
    1 1/2 med

    salsa
    1/3 cup

    tomato(es) (seeded and diced)
    1 large

    shredded romaine lettuce
    1 cup

    shredded Mexican cheese blend
    1 cup

  • Healthy Homemade Green Bean Casserole

    Healthy Homemade Green Bean Casserole

    How to Make Healthy Homemade Green Bean Casserole

    This classic Thanksgiving side dish gets a diabetes-friendly makeover, without losing any of its rich, savory flavor.


    25 min prep time


    15 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.

    2. Heat cheese wedges in microwave for 30 seconds, stir. Set aside.

    3. In a large sauté pan heat oil over medium heat. Add onions and sauté 2-3 minutes.

    4. Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.

    5. In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.

    6. Add melted cheese wedges to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.

    7. Remove from heat and stir in green beans. Pour green bean mixture into baking dish.

    8. In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.

    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    light creamy swiss cheese wedges
    4 wedges

    canola oil
    1 tbsp

    onion(s) (finely diced)
    1/2

    margarine
    1 tsp

    white (button) mushrooms (sliced)
    8 oz

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    low sodium vegetable broth
    1/2 cup

    Cornstarch
    2 tsp

    cold water
    2 tsp

    1% milk
    1/4 cup

    no-salt-added canned cut green beans (drained)
    2 (14.5-oz) cans

    corn flakes (crushed)
    1 cup

    margarine (melted)
    1 2/3 tbsp

  • Healthy Homemade Lunch-in-a-Pack

    Healthy Homemade Lunch-in-a-Pack

    How to Make Healthy Homemade Lunch-in-a-Pack

    Make this quick and delicious homemade lunchable for your child’s first day back to school. It will be a treat for them and you know they’ll be eating healthy. You could also make one for yourself!


    10 min prep time


    1serving


    1 lunchable

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cheerios, pretzels, raisins, and peanuts (if using).
    2. Spread 1 Tsp. hummus on each celery stalk. Using a compartmentalized plastic container, place the ham, cheese, crackers and nectarine in a separate section of the container.
    3. Place snack mix, carrots, and celery with hummus in a section of plastic container or in a separate container, if needed.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchable


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      620mg

      27%

    • Total Carbohydrate
      53g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        21g

    • Protein
      35g

    • Potassium
      940mg
      20%

    Ingredients

    chocolate cheerios
    1/4 cup

    mini-pretzels (or pretzel sticks broken into 1-inch pieces)
    1/4 cup

    peanuts
    1 tbsp

    celery sticks (4 inches each)
    2

    hummus
    2 tsp

    lower sodium deli-style turkey breast (cut each slice into 4 pieces)
    3 (1-oz) slices

    reduced fat cheddar cheese (cut into 4 squares)
    1 slice

    multi-grain crackers
    8

    small apple (cored and sliced)
    1

    baby carrots
    4