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Tag: veggie rich

  • Chickpea Patties With Mango Chutney

    Chickpea Patties With Mango Chutney

    How to Make Chickpea Patties With Mango Chutney

    Author Robyn webb says, “My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.”


    12 min prep time


    14 min cook time


    4servings


    1 patty

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    Step-By-Step Instructions:

    1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
    2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
    3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5-6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Indian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Sandwiches
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (diced)
    1

    celery (minced)
    3 tbsp

    red bell pepper (minced)
    2 tbsp

    parsley (minced)
    2 tbsp

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground cumin
    1/4 tsp

    cayenne pepper
    1 pinch

    salt
    1 pinch

    black pepper (to taste)
    1 pinch

    chickpeas (garbanzo beans) (drained and rinsed)
    2 cup

    1 egg (beaten)
    1 whole

    whole-wheat panko breadcrumbs
    1 1/2 cup

    olive oil
    1 tbsp

    whole wheat hamburger buns (toasted, optional)
    4

    tomato(es)
    4 slice

    lettuce
    4 leaves

  • Chickpea Pasta with Roasted Vegetables

    Chickpea Pasta with Roasted Vegetables

    How to Make Chickpea Pasta with Roasted Vegetables

    This delicious dish uses a new type of pasta made from chickpeas. Chickpea pasta is higher in fiber and protein than regular pasta, making it better for blood glucose management. It’s also grain- and gluten-free. Here we use roasted broccoli and zucchini, but you could sub in any seasonal nonstarchy vegetable, or use frozen vegetables.


    10 min prep time


    25 min cook time


    5servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with cooking spray.

    2. Place the zucchini and broccoli in a bowl. Add the olive oil, salt (optional), and pepper; toss to coat and spread on the baking sheet. Bake for 20 minutes. Remove the vegetables from the oven.

    3. While the vegetables are baking, cook the pasta according to the package directions. Note it says not to boil water for pasta, but rather to bring the water to near boiling and let the pasta sit in the water 4-6 minutes; stirring occasionally.

    4. Drain the pasta after cooking. Add the chicken broth to pot. Add the pasta, cooked vegetables, and oregano to the pot and mix well.

    5. Sprinkle with Parmesan cheese and serve immediately.

    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      764mg
      16%

    Ingredients

    medium zucchini (diced)
    2

    nonstick cooking spray
    1

    broccoli florets
    12 oz

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    box chickpea penne pasta
    8 oz

    low sodium vegetable broth
    1/2 cup

    dried oregano (dried)
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp

  • Chicken, Pasta, And Spinach Soup

    Chicken, Pasta, And Spinach Soup

    How to Make Chicken, Pasta, And Spinach Soup

    Warm up at lunch or dinner with this flavorful soup. It includes whole grains, lean protein and even some vegetables.


    10 min prep time


    20 min cook time


    4servings


    1 1/4 cups soup plus 2 teaspoons cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine the broth and tomatoes and their liquid and bring to a boil over high heat. Stir in the pasta, return to a boil, reduce heat, cover, and simmer 6 minutes or until pasta is just tender.
    2. Remove from heat and stir in the remaining ingredients, except the cheese. Let stand, covered, 5 minutes to absorb flavors and heat through. Serve topped with cheese.
    Veggie Rich
    Mediterranean
    Dinner
    Main Dish
    Sides
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups soup plus 2 teaspoons cheese


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      26g

    • Potassium
      580mg
      12%

    Ingredients

    low sodium chicken broth
    1 (14-oz) can

    canned diced tomatoes
    1 (14.5-oz) can

    whole grain or multigrain pasta (such as rotini)
    2 oz

    diced cooked chicken breast
    2 cups

    packed baby spinach
    1 cup

    chopped fresh basil
    1/4 cup

    extra virgin olive oil
    1 tbsp

    salt
    1/4 tsp

    grated parmesan cheese
    2 tbsp

  • Chicken Salad with Strawberries

    Chicken Salad with Strawberries

    How to Make Chicken Salad with Strawberries

    The strawberries and poppy seed dressing give this 5-ingredient salad a refreshing sweet taste that’s still low in carbohydrate.


    10 min prep time


    4servings


    2 cups salad, 1 ½ Tbsp. dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together all salad ingredients
    2. Pour dressing over salad and toss to coat.
    Veggie Rich
    Lunch
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad, 1 ½ Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      10.5g

      13%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      25g

    • Potassium
      560mg
      12%

    Ingredients

    organic baby spinach (5.5 oz bag)
    1 package

    raw almonds (sliced)
    4 tbsp

    strawberries (sliced)
    2 cup

    cooked chicken breast (diced)
    2 cup

    light poppy seed dressing
    6 tbsp

  • Chicken Kale Salad with Fresh Ginger Dressing

    Chicken Kale Salad with Fresh Ginger Dressing

    How to Make Chicken Kale Salad with Fresh Ginger Dressing

    This quick and easy salad is ready in a snap with just a few ingredients, perfect for a balanced and quick lunch or side dish.


    5 min prep time


    12 min cook time


    4servings


    2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the chicken with cooking spray, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, if desired. Cook 6 minutes on each side or until no longer pink in center. Let cool and thinly slice.
    2. Place equal amounts of the greens and chicken on four dinner plates. Whisk together the salad dressing and ginger until well blended. Spoon equal amounts over all.
    Veggie Rich
    Low Carb
    Lunch
    Main Dish
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      760mg
      16%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    packed spinach with baby kale greens
    8 cup

    lite raspberry salad dressing (light)
    3/4 cup

    gingerroot (grated)
    2 tsp

  • Chicken Caesar Salad Lunch Wraps

    Chicken Caesar Salad Lunch Wraps

    How to Make Chicken Caesar Salad Lunch Wraps

    If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap. Use cooked rotisserie chicken from your grocery store to save time.

     


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all the ingredients except for the tortillas. Coat the salad evenly with the dressing

    2. Spread 1 heaping cup of the chicken salad mixture onto the tortilla. Fold the left and right sides of the wrap in until they touch and roll from the bottom to make a wrap.

    3. Repeat procedure for remaining 3 wraps.

    Veggie Rich
    Fiber Focused
    Italian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      50mg

      17%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      280mg
      6%

    Ingredients

    cooked chicken (diced )
    1 1/2 cup

    light Caesar salad dressing
    3 tbsp

    Parmesan cheese (freshly shredded)
    3 tbsp

    romaine lettuce (chopped)
    4 cup

    tortillas (10-inch, low-carb)
    4 med

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    32 oz

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Spinach Enchiladas

    Chicken and Spinach Enchiladas

    How to Make Chicken and Spinach Enchiladas

    Trying to eat more veggies? Here’s a great way to incorporate veggies into an everyday dish. Short on time? Use a cooked rotisserie chicken from your local grocery store.


    20 min prep time


    5servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
    2. In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
    3. Scoop 1/4 cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
    4. Pour enchilada sauce over tortillas. Bake 25 minutes.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cooked chicken breast (shredded)
    8 oz

    frozen spinach (chopped, thawed and drained)
    9 oz

    garlic (minced)
    1 clove

    cumin
    1/2 tsp

    fresh cilantro
    1 tbsp

    black pepper
    1/4 tsp

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

    Parmesan cheese (freshly grated)
    3 tbsp

    corn tortillas (6-inch, heated)
    10

    canned green enchilada sauce
    8 oz

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

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

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cheese and Veggie Pitas

    Cheese and Veggie Pitas

    How to Make Cheese and Veggie Pitas

    This vegetarian pita sandwich recipe is easy to make for a crowd. It’s also easy to pack and take to work so you don’t have to eat out at lunch time.


    15 min prep time


    8servings


    1/2 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice one side of each pita to open pocket, but do not cut all the way through. Set aside.
    2. Spread 1/2 Tbsp. of mayonnaise in each pita.
    3. Slice Swiss cheese into 4 even slices. Spread 2 Tbsps. of hummus on each cheese slice and sprinkle 1 Tbsp. of sunflower seeds on top.
    4. Layer lettuce leaf, onion slices, tomato slices, and cucumber slices on top of hummus.
    5. Stuff each pita with sandwich filling and cut in half.
    Veggie Rich
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Snacks
    Holidays & Entertaining
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 pita


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      580mg
      12%

    Ingredients

    large tomato (cut into 4 equal slices)
    1

    Swiss cheese (reduced-fat)
    2 1/4 oz

    medium red onion (thinly sliced)
    1

    light mayonnaise
    2 tbsp

    romaine lettuce leaves
    4

    sunflower seeds
    1/4 cup

    whole wheat pita
    4

    hummus
    1/2 cup

    medium cucumber
    1