High Fiber Recipes

STEAMED BROCCOLI WITH OLIVE OIL, GARLIC, AND LEMON Ingredient:
  • 1 small bunch broccoli (about 3/4 pound)
  • 1 garlic clove
  • 1 1/2 tablespoons olive oil
  • 1 1/2 teaspoons fresh lemon juice

Steamed Broccoli With Olive Oil, Garlic, And Lemon

Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Gourmet , Wheat/Gluten-Free , Low Fat , Lemon , Sugar Conscious , Dairy Free , No Sugar Added , Garlic , Quick & Easy , Steam , Vegetable , Side , Healthy , Broccoli , High Fiber , Graduation , Vegan , Paleo

Steamed Broccoli With Olive Oil, Garlic, And Lemon

Yield: Serves 2

Number Of Ingredients: 4

Steps:
  • Discard tough lower third of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick slices. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, until crisp-tender, 4 to 5 minutes.
  • While broccoli is steaming, finely chop garlic and in a small skillet combine with oil, lemon juice, and salt and pepper to taste. Heat garlic mixture over moderate heat until garlic is fragrant. In a bowl toss broccoli with garlic mixture.
Nutrition Facts:


QUINOA TABBOULEH Ingredient:
  • 1 cup quinoa
  • Kosher salt and freshly ground pepper
  • 2 cups loosely packed fresh flat-leaf parsley leaves, coarsely chopped
  • 1/2 cup coarsely chopped fresh mint leaves
  • 1/2 cup coarsely chopped fresh basil leaves
  • 3 to 4 tablespoons fresh lemon juice (1 to 2 lemons), plus 1 teaspoon finely grated lemon zest
  • 1 medium cucumber, peeled, seeded, and cut into 1/4-inch dice (about 1 cup)
  • 1 medium tomato, cut into 1/4-inch dice (about 1 cup)
  • 1/2 cup extra-virgin olive oil

Quinoa Tabbouleh

Food & Cooking , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Wheat/Gluten-Free , Bon Appétit , Lunch , Supper , Sugar Conscious , Dairy Free , No Sugar Added , Summer , Salad , Side Dishes , Side , Healthy , High Fiber , Vegan , Low Cholesterol , Salad Recipes , Grains , Picnic , Quinoa , Potluck , Tabbouleh

Author: Martha Stewart

Tabbouleh Is A Grain- And Vegetable-based Salad Traditionally Made With Bulgur Wheat. In This Recipe, Quinoa Is First Toasted To Deepen Its Flavor, Then Cooked By The Absorption Method And Combined With Herbs And Vegetables.

Yield: Makes 5 1/2 cups

Number Of Ingredients: 9

Steps:
  • Toast quinoa in a 3-quart pot over medium-high heat, stirring frequently, until fragrant, 6 to 8 minutes. Add 1 1/2 cups water and 1 teaspoon salt; bring to a boil. Reduce heat to medium-low, cover, and simmer until grains are tender, about 15 to 16 minutes. Remove from heat and let stand, covered, 10 minutes, then fluff with a fork and let cool to room temperature.
  • Add herbs, lemon juice and zest, cucumber, tomato, and oil; mix thoroughly to combine. Serve chilled or at room temperature. Tabbouleh can be prepared up to 2 hours ahead and refrigerated, covered.
Nutrition Facts:


PLAIN BAKED WHOLE YAMS Ingredient:
  • Jewel yams
  • from 6 to 11 oz each.

Plain Baked Whole Yams

Dessert , Bake , Wheat/Gluten-Free , Quick & Easy , Vegetable , Healthy , High Fiber

Number Of Ingredients: 2

Steps:
  • Preheat oven to 425 Farenheit. (Test oven temperature with thermometer to make sure your oven thermostat is correct.) Scrub yams with veggie brush under running cold water. This will abrade the skin enough so you don't have to make slits in them. Place in stainless pan large enough so yams fit comfortably without crowding. It's OK if they touch. Bake for 1 ½ hours. Yams are done when the flesh has pulled away from the skin and a knife goes in very easily. The skin will look somewhat charred, but the yams will not taste burned. Turn off oven and let yams sit in oven until room temperature. If that's not practical let them sit on the counter till cool. Refrigerate in their skins several hours or overnight, till cold, in a covered glass container. Peel, slice, and serve as a side dish, dessert, or snack. They are also good warm but really come into their own when chilled. If serving warm you can add a little orange juice if you like, but when eating them cold they are best on their own.
Nutrition Facts:


CHICKEN MOLE Ingredient:
  • 12 bone-in chicken thighs (about 4-1/2 pounds), skin removed
  • 1 teaspoon salt
  • MOLE SAUCE:
  • 1 can (28 ounces) whole tomatoes, drained
  • 1 medium onion, chopped
  • 2 dried ancho chiles, stems and seeds removed
  • 1/2 cup sliced almonds, toasted
  • 1/4 cup raisins
  • 3 ounces bittersweet chocolate, chopped
  • 3 tablespoons olive oil
  • 1 chipotle pepper in adobo sauce
  • 3 garlic cloves, peeled and halved
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • Fresh cilantro leaves, optional

Chicken Mole

Chocolate , Soy Free , Side Dish , Sauces and Condiments Recipes , Sauce Recipes , Dinner , Bon Appétit , main-dish , Chicken , Sauté , Healthy , High Fiber , Low Cal , Potluck , Mole Sauce Recipes , Cinco de Mayo , Almond , Tortillas , Simmer , Chile Pepper

Author: Taste Of Home

If You're Not Familiar With Chicken Mole (pronounced Mo-lay), Don't Be Afraid Of This Versatile Mexican Sauce. I Love Sharing This Chicken Mole Recipe Because It's A Great One To Experiment With. -darlene Morris, Franklinton, Louisiana

Time: 6h25m

Yield: 12 servings.

Number Of Ingredients: 15

Steps:
  • Sprinkle chicken with salt; place in a 5- or 6-qt. slow cooker. Place the tomatoes, onion, chiles, almonds, raisins, chocolate, oil, chipotle pepper, garlic, cumin and cinnamon in a food processor; cover and process until blended. Pour over chicken., Cover and cook on low for 6-8 hours or until chicken is tender; skim fat. Serve chicken with sauce, and sprinkle with cilantro if desired. , Freeze option: Cool chicken in mole sauce. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet or Dutch oven until a thermometer inserted in chicken reads 165°, stirring occasionally and adding a little broth or water if necessary.
Nutrition Facts:

Calories 311 calories, Fat 18g fat (5g saturated fat), Cholesterol 86mg cholesterol, Sodium 378mg sodium, Carbohydrate 12g carbohydrate (7g sugars, Fiber 3g fiber), Protein 26g protein.


MANGO, BERRY & BANANA SMOOTHIE Ingredient:
  • 1 very ripe peeled banana (preferably frozen)
  • 2 pitted Medjool dates
  • 1 cup frozen mango chunks
  • 3/4 cup coconut water
  • 1/2 cup frozen blackberries or blueberries
  • 1/4 cup plain yogurt
  • 1 tablespoon ground flaxseeds

Mango, Berry & Banana Smoothie

Breakfast , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Kid-Friendly , Date , Wheat/Gluten-Free , Bon Appétit , Small Plates , No Sugar Added , Yogurt , Mango , Healthy , High Fiber , Low Cholesterol , Smoothie , Non-Alcoholic , Brunch , Blackberry , Blueberry , Banana , Drink , Quick and Healthy

Author: Janet Taylor Mccracken

Tasty, And Healthy, Too: Coconut Water Is High In Potassium And Other Electrolytes. And Flaxseeds Are A Good Source Of Beneficial Omega-3s.

Yield: Makes 2 servings

Number Of Ingredients: 7

Steps:
  • Purée 1 very ripe peeled banana (preferably frozen), 2 pitted Medjool dates, 1 cup frozen mango chunks, 3/4 cup coconut water, 1/2 cup frozen blackberries or blueberries, 1/4 cup plain yogurt, and 1 tablespoon ground flaxseeds in a blender until smooth.
Nutrition Facts:


HONEY-GLAZED ROASTED CARROTS AND PARSNIPS Ingredient:
  • 2 pounds carrots (1 to 1 1/2 inches in diameter), peeled, halved lengthwise
  • 2 pounds parsnips (1 to 1 1/2 inches in diameter), peeled, halved lengthwise
  • 6 tablespoons olive oil
  • 1 1/2 tablespoons butter
  • 1 1/2 tablespoons honey
  • 1 teaspoon balsamic vinegar

Honey-glazed Roasted Carrots And Parsnips

Fall , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Wheat/Gluten-Free , Bon Appétit , Roast , Quick & Easy , Side , High Fiber , Christmas , Carrot , Parsnip , Honey

An Easy Recipe For Honey-glazed Roasted Carrots And Parsnips

Yield: Makes 8 servings

Number Of Ingredients: 6

Steps:
  • Position 1 rack in center and 1 rack in bottom third of oven and preheat to 400°F. Line 2 rimmed baking sheets with foil. Divide carrots and parsnips between prepared sheets. Sprinkle generously with salt and pepper, then drizzle 3 tablespoons oil over vegetables on each sheet; toss to coat.
  • Roast vegetables 10 minutes; stir. Roast vegetables 10 minutes longer, stir, and reverse sheets. Continue roasting until vegetables are tender and slightly charred, about 15 minutes longer. (Can be prepared 2 hours ahead. Tent with foil and let stand at room temperature. Rewarm uncovered in 350°F oven 10 minutes.)
  • Melt butter in heavy small saucepan over medium heat. Stir in honey and vinegar. Drizzle honey glaze over vegetables and serve.
Nutrition Facts:


CACIO E PEPE Ingredient:
  • Salt
  • 1 1/2 cups finely grated pecorino Romano, plus more for dusting completed dish
  • 1 cup finely grated Parmigiano-Reggiano
  • 1 tablespoon ground black pepper, plus more for finishing the dish
  • 3/4 pound tonnarelli or other long pasta like linguine or spaghetti
  • Good olive oil

Cacio E Pepe

Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Dinner , Bon Appétit , Anniversary , Winter , Lunch , Main course , Cheese , Pasta , Sugar Conscious , No Sugar Added , Quick & Easy , Easter , Boil , Parmesan , easy , High Fiber , Christmas , weeknight , Simmer , Father's Day , pastas , Back to School , Shower

Author: Mark Bittman

It Is Among The Most Basic, Simplest Pastas There Is, And Suddenly Trendy To Boot. Why? Because When Made Right, It Is Incredible.

Time: 20m

Yield: 4 servings

Number Of Ingredients: 6

Steps:
  • Put a pot of salted water on to boil. In a large bowl, combine the cheeses and black pepper; mash with just enough cold water to make a thick paste. Spread the paste evenly in the bowl.
  • Once the water is boiling, add the pasta. The second before it is perfectly cooked (taste it frequently once it begins to soften), use tongs to quickly transfer it to the bowl, reserving a cup or so of the cooking water. Stir vigorously to coat the pasta, adding a teaspoon or two of olive oil and a bit of the pasta cooking water to thin the sauce if necessary. The sauce should cling to the pasta and be creamy but not watery.
  • Plate and dust each dish with additional pecorino and pepper. Serve immediately.
Nutrition Facts:

@context http, Calories 642, UnsaturatedFat 9 grams, Carbohydrate 67 grams, Fat 24 grams, Fiber 3 grams, Protein 37 grams, SaturatedFat 14 grams, Sodium 1104 milligrams, Sugar 3 grams


PASTA AL POMODORO Ingredient:
  • 1/4 cup extra-virgin olive oil
  • 1 medium onion, minced
  • 4 garlic cloves, minced
  • 1 pinch crushed red pepper flakes
  • 1 28 ounce can peeled tomatoes, puréed in a food processor
  • Kosher salt
  • 3 large fresh basil sprigs
  • 12 ounces bucatini or spaghetti
  • 2 tablespoons cubed unsalted butter
  • 1/4 cup finely grated Parmesan or Pecorino

Pasta Al Pomodoro

Fall , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Kid-Friendly , Dinner , Bon Appétit , Lunch , Tomato , Spaghetti , Small Plates , Pasta , No Sugar Added , Summer , Quick & Easy , High Fiber , Christmas , Christmas Eve , Father's Day , Party

Author: Oliver Strand

Yield: Serves 4

Number Of Ingredients: 10

Steps:
  • Heat extra-virgin olive oil in a 12" skillet over medium-low heat. Add minced onion and cook, stirring, until soft, about 12 minutes. Add garlic and cook, stirring, for 2-4 minutes. Add crushed red pepper flakes; cook for 1 minute more. Increase heat to medium, add puréed tomatoes and season lightly with kosher salt; cook, stirring occasionally, until sauce thickens slightly and the flavors meld, about 20 minutes. Remove pan from heat, stir in basil sprigs, and set aside.
  • Meanwhile, bring water to a boil in a 5-quart pot. Season with salt; add spaghetti or bucatini and cook, stirring occasionally, until about 2 minutes before tender. Drain pasta, reserving 1/2 cup pasta cooking water.
  • Discard basil and heat skillet over high heat. Stir in reserved pasta water to loosen sauce; bring to a boil. Add pasta and cook, stirring, until sauce coats pasta and pasta is al dente, about 2 minutes. Remove pan from heat; add butter and cheese; toss until cheese melts. Transfer to warm bowls; serve with more cheese, if desired.
Nutrition Facts:


CORN MAQUE CHOUX Ingredient:
  • 8 slices smoked bacon
  • 6 ears fresh corn
  • 1 small onion, chopped
  • 1 small red bell pepper, seeded and chopped
  • 2 garlic cloves, minced
  • 1 dash sugar
  • salt & freshly ground black pepper
  • 1/2 cup heavy cream

Corn Maque Choux

Thanksgiving , Fall , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Dinner , Wheat/Gluten-Free , Bon Appétit , No Sugar Added , Herb , Side , High Fiber , Potluck , Corn , Bell Pepper

Author: Patty Mae

The Best Thing About This Dish Is That It's Made With Freshly Cut Corn. You Can Make It With Frozen Corn, But The Taste Just Isn't The Same. Don't Even Think About Using Canned Corn. Be Careful Not To Cook The Corn Too Long Or It Will Get Mushy.

Time: 45m

Yield: 6-8 serving(s)

Number Of Ingredients: 8

Steps:
  • Shuck the corn and remove all of the silk.
  • Using a sharp knife, cut the corn off the ears into a large bowl. Set aside.
  • Cut bacon into 1-inch pieces. Fry in a large skillet over medium heat, stirring constantly, until crisp, being careful not to overcook.
  • Remove bacon from skillet with a slotted spoon and drain on paper towels.
  • Add the onions and red bell peppers to the skillet with the bacon drippings and sauté until the onions are translucent.
  • Add the garlic and corn and sauté, stirring frequently, for about 5 minutes.
  • Season to taste with salt, freshly ground black pepper, and a dash of sugar.
  • Pour in the cream and bring to a boil.
  • Immediately reduce heat and simmer until cream reduces and thickens slightly, about 5 minutes more.
  • Crumble the bacon and stir into the corn.
  • Serve immediately.
Nutrition Facts:

Calories 213.5, Fat 12.9, SaturatedFat 6.2, Cholesterol 38.9, Sodium 268.6, Carbohydrate 20, Fiber 2.9, Sugar 3.9, Protein 7.6


WILTED SPINACH SALAD WITH WARM FETA DRESSING Ingredient:
  • 1 9-ounce bag fresh spinach leaves
  • 5 tablespoons olive oil, divided
  • 1 medium red onion, halved, cut into 1/3-inch-thick wedges with some core attached
  • 1 7-ounce package feta cheese, coarsely crumbled
  • 2 tablespoons Sherry wine vinegar

Wilted Spinach Salad With Warm Feta Dressing

Thanksgiving , Fall , Vegetarian , Pescatarian , Peanut Free , Tree Nut Free , Soy Free , Kosher , Wheat/Gluten-Free , Bon Appétit , Winter , Onion , Sugar Conscious , appetizer , Salad , Quick & Easy , Healthy , High Fiber , Christmas , Christmas Eve , Feta , Spinach

Author: Bon Appétit Test Kitchen

Yield: Makes 4 servings

Number Of Ingredients: 5

Steps:
  • Place spinach in large bowl. Heat 2 tablespoons oil in heavy large skillet over high heat. Add onion; sauté until brown and softened, about 7 minutes. Transfer to bowl with spinach; remove skillet from heat. Add remaining 3 tablespoons oil and cheese to skillet. Stir to melt cheese slightly, about 1 minute. Stir in vinegar. Season to taste with salt and pepper. Pour over spinach; toss to coat and wilt slightly.
Nutrition Facts:


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