Generate a powerful lengthy content on 10 dinner recipes of Osteoporosis Diet Cookbook to treat , Reverse Bone Loss , build stronger bones, relief pains ,rebuilding body and enhanced well being with introduction, preparation instruction, ingredient ,prep
value
Introduction
Bone health should be a priority for everyone but especially for those suffering from osteoporosis. Osteoporosis is a medical condition that affects the strength, density, and structure of bones. Over time, bones become more porous and brittle, decreasing mobility in the body and often causing chronic pain. The right diet can help slow the progression of the condition, as well as help to rebuild and maintain bone health.
That’s why we've gathered 10 easy, delicious recipes that have been specifically tailored to help manage osteoporosis symptoms. These recipes are rich in essential vitamins and minerals, such as calcium, magnesium, phosphorus, and vitamin D, as well as anti-inflammatory compounds that can help with pain relief. They’re also designed to be simple and budget-friendly so that you can enjoy them without the hassle.
In this Osteoporosis Diet Cookbook, we’ll be providing you with detailed information for 10 tasty dinner dishes that can fit into an osteoporosis diet. From hearty soups to delicious wraps, you’ll be sure to find something that suits your taste. We’ll also include preparation instructions, ingredient lists, prep times, and nutrition values for each recipe.
So if you’re looking for an osteoporosis diet to help you to build stronger bones, reduce pain, and improve your overall body health, then look no further. Here are 10 delicious recipes from our Osteoporosis Diet Cookbook that you should try for dinner tonight!
1. Creamy Sweet Potato Soup
Ingredients:
• 2 tablespoons olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 sweet potatoes, peeled and diced
• 4 cups vegetable broth
• 2 cups unsweetened almond milk
• 2 tablespoons fresh rosemary, chopped
• Salt and black pepper to taste
Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
338 Calories, 14g Fat, 44g Carbs, 6.5g Fiber, 19.5g Protein
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the sweet potatoes and vegetable broth and bring to a boil.
4. Reduce the heat to low and simmer for about 20 minutes, or until the sweet potatoes are fork-tender.
5. Add the almond milk, rosemary, salt, and black pepper and simmer for an additional 5 minutes.
6. Using an immersion blender, blend until desired consistency is reached.
7. Serve warm and enjoy!
2. Stuffed Butternut Squash
Ingredients:
• 2 medium butternut squash
• 2 tablespoons olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground sage
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon ground cayenne pepper
• 2 cups cooked quinoa
• 1/2 cup dried cranberries
• 1/2 cup pecans halves, roughly chopped
• 1/4 cup fresh parsley, finely chopped
• Salt to taste
Prep Time: 25 minutes
Cook Time: 50 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
547 Calories, 23g Fat, 79g Carbs, 12g Fiber, 13g Protein
Instructions:
1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.
2. Slice the butternut squash in half lengthwise and scoop out the seeds. Place the halves cut side down on the baking sheet.
3. Bake for about 35 minutes, or until tender.
4. Meanwhile, heat the olive oil in a large skillet over medium heat.
5. Add the onion and garlic and cook, stirring occasionally, until softened, about 5 minutes.
6. Add the ground sage, pepper, cayenne, cooked quinoa, cranberries, pecans, and parsley to the skillet.
7. Cook, stirring occasionally, until everything is combined and heated through, about 5 minutes.
8. When the squash is done, carefully scoop the flesh into a large bowl. Discard the skins.
9. Add the quinoa filling to the bowl and mix together until everything is evenly combined.
10. Divide the mixture into the squash halves and bake for an additional 15 minutes.
11. Serve warm and enjoy!
3. Spinach & Mushroom Quesadillas
Ingredients:
• 4 whole wheat tortillas
• 1 tablespoon olive oil
• 1/2 cup onion, diced
• 1/2 cup mushrooms, sliced
• 2 cups spinach, chopped
• 1 teaspoon garlic powder
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 2/3 cup shredded mozzarella cheese
Prep Time: 10 minutes
Cook Time: 10 minutes
Serves: 4
Nutrition per Serving (1 quesadilla):
297 Calories, 12g Fat, 33g Carbs, 5g Fiber, 11g Protein
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the onions and mushrooms and cook until softened, about 5 minutes.
3. Add the spinach, garlic powder, smoked paprika, and oregano, and cook until the spinach is wilted, about 3 minutes.
4. To assemble the quesadillas, place 2 of the tortillas on a plate or cutting board. Divide the spinach mixture and cheese evenly between the 2 tortillas.
5. Place the remaining 2 tortillas on top, pressing down firmly to flatten.
6. Heat the skillet over medium heat. Place the quesadillas in the skillet and cook for about 5 minutes, or until the cheese is melted and the tortillas are golden brown.
7. Carefully flip the quesadillas over with a spatula and cook the other side for an additional 5 minutes.
8. Cut the quesadillas into wedges and enjoy!
4. Butternut Squash & Kale Salad
Ingredients:
• 1 butternut squash, peeled and cubed
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon ground nutmeg
• Salt and black pepper to taste
• 2 bunches kale, stems removed and leaves torn
• 2 tablespoons sesame seeds
• 1/4 cup Dijon mustard
• 2 tablespoons apple cider vinegar
• 1/4 cup avocado or olive oil
Prep Time: 30 minutes
Cook Time: 25 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
227 Calories, 13g Fat, 25g Carbs, 4g Fiber, 6g Protein
Instructions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Place the butternut squash on the baking sheet. Drizzle with the olive oil, garlic, nutmeg, salt, and pepper and toss to combine.
3. Bake for about 25 minutes, or until the squash is tender.
4. Meanwhile, place the kale in a large bowl. In a separate small bowl, combine the sesame seeds, Dijon mustard, apple cider vinegar, and avocado or olive oil.
5. Drizzle the kale with the dressing and massage until all the leaves are evenly coated.
6. Add the roasted squash to the salad and gently toss to combine.
7. Serve warm and enjoy!
5. Mediterranean Tuna Wraps
Ingredients:
• 4 whole wheat wraps
• 1/2 teaspoon Italian seasoning
• 2 (5-ounce) cans tuna, drained
• 2 tomatoes, diced
• 1/2 cup pitted kalamata olives, roughly chopped
• 1/2 cup crumbled feta cheese
• 4 lettuce leaves
• 2 tablespoons hummus
• 2 tablespoons Greek yogurt
• Salt and black pepper to taste
Prep Time: 10 minutes
Cook Time: 0 minutes
Serves: 4
Nutrition per Serving (1 wrap):
361 Calories, 11.5g Fat, 33g Carbs, 4g Fiber, 25g Protein
Instructions:
1. Place the wraps on a plate or cutting board.
2. Sprinkle with the Italian seasoning and spread the hummus and yogurt evenly over each wrap.
3. Divide the tuna, tomatoes, olives, and feta between the wraps.
4. Place the lettuce leaves over the fillings and season with salt and pepper.
5. Roll the wraps up tightly and cut in half.
6. Serve and enjoy!
6. Grilled Salmon with Roasted Asparagus
Ingredients:
• 4 (4-ounce) wild salmon fillets
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 teaspoon ground ginger
• 2 bunches asparagus, ends trimmed
• 2 tablespoons balsamic vinegar
• 2 tablespoons honey
Prep Time: 15 minutes
Cook Time: 30 minutes
Serves: 4
Nutrition per Serving (1 fillet and 1/4 of asparagus):
403 Calories, 17.5g Fat, 27g Carbs, 4g Fiber, 34g Protein
Instructions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Place the salmon fillets on the baking sheet and brush with the olive oil. Sprinkle with the garlic powder, pepper, and ginger.
3. Bake for about 15 minutes, or until cooked through.
4. Meanwhile, place the asparagus on another baking sheet. Drizzle with the balsamic vinegar and honey and toss to combine.
5. Bake for about 15 minutes, or until tender.
6. Serve the salmon with the roasted asparagus and enjoy!
7. Tomato & Arugula Farro Salad
Ingredients:
• 1 cup uncooked farro
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon red pepper flakes
• 4 cups baby arugula
• 1 pint cherry tomatoes, halved
• 1/4 cup chopped fresh basil
• 2 tablespoons balsamic vinegar
• 2 tablespoons freshly squeezed lemon juice
• Salt and black pepper to taste
Prep Time: 10 minutes
Cook Time: 30 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
231 Calories, 8g Fat, 34g Carbs, 7g Fiber, 6g Protein
Instructions:
1. Bring the vegetable broth to a boil in a large pot over high heat.
2. Add the farro and reduce the heat to low. Simmer for about 30 minutes, or until the farro is tender.
3. Heat the olive oil in a large skillet over medium heat. Add the garlic and red pepper flakes and cook until fragrant, about 1 minute.
4. Add the arugula and cook until just wilted, about 5 minutes.
5. When the farro is done, add it to the skillet with the arugula.
6. Add the tomatoes, basil, balsamic vinegar, lemon juice, salt, and pepper and mix together until everything is evenly combined.
7. Serve warm and enjoy!
8. Curried Cauliflower Rice
Ingredients:
• 2 tablespoons olive oil
• 1 onion, diced
• 1 clove garlic, minced
• 2 teaspoons Madras curry powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground cinnamon
• 5 cups cauliflower rice
• 1 (14-ounce) can coconut milk
• 1/4 cup raisins
• 2 tablespoons fresh cilantro, chopped
• Salt and black pepper to taste
Prep Time: 10 minutes
Cook Time: 15 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
197 Calories, 10.5g Fat, 24g Carbs, 5g Fiber, 5g Protein
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the onion and garlic and cook until softened, about 5 minutes.
3. Add the curry powder, cumin, and cinnamon and cook until fragrant, about 1 minute.
4. Add the cauliflower rice and cook, stirring occasionally, until tender, about 8 minutes.
5. Add the coconut milk, raisins, and cilantro and simmer for an additional 2 minutes.
6. Remove from heat and season with salt and pepper.
7. Serve warm and enjoy!
9. Mediterranean Quinoa Bowl
Ingredients:
• 1 cup uncooked quinoa
• 2 cups water
• 2 tablespoons olive oil
• 2 cups cherry tomatoes, halved
• 1/2 cup pitted kalamata olives, roughly chopped
• 1/4 cup fresh basil, chopped
• 2 tablespoons balsamic vinegar
• 4 ounces feta cheese, crumbled
• Salt and black pepper to taste
Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4
Nutrition per Serving (1/4 of recipe):
332 Calories, 19g Fat, 33g Carbs, 4g Fiber, 11g Protein
Instructions:
1. Bring the quinoa and water to a boil in a medium pot.
2. Reduce the heat to low and simmer for about 15 minutes, or until all the water is absorbed and the quinoa is tender.
3. Heat the olive oil in a large skillet over medium heat.
4. Add the tomatoes, olives, and basil and cook until the tomatoes are softened, about 5 minutes.
5. Add the cooked quinoa to the skillet. Drizzle with the balsamic vinegar and toss to combine.
6. Remove from heat and stir in the feta cheese.
7. Season with salt and pepper and enjoy!
10. Lentil Veggie Burgers
Ingredients:
• 1 cup uncooked lentils
• 2 cups water
• 1 tablespoon olive oil
• 1 onion, diced
• 1 cup mushrooms, diced
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 1 cup cooked brown rice
• 2 tablespoons freshly squeezed lemon juice
• 1/4 cup oat flour
• Salt and black pepper to taste
• 4 whole wheat buns
Prep Time: 20 minutes
Cook Time: 25 minutes
Serves: 4
Nutrition per Serving (1 patty):
315 Calories, 7g Fat, 48g Carbs, 11g Fiber, 15g Protein
Instructions:
1. Bring the lentils and water to a boil in a medium pot.
2. Reduce the heat to low and simmer for about 20 minutes, or until the lentils are tender.
3. Meanwhile, heat the olive oil in a large skillet over medium heat.
4. Add the onions, mushrooms, and garlic and cook until softened, about 5 minutes.
5. Add the cumin, smoked paprika, and coriander and cook until fragrant, about 1 minute.
6. When the lentils are done, add them to the skillet.
7. Add the cooked rice, lemon juice, and oat flour and mix together until everything is evenly combined.
8. Form the mixture into 4 patties.
9. Heat the skillet over medium heat. Place the patties in the skillet and cook for about 10 minutes, or until golden brown.
10. Serve the patties on the buns and enjoy!
Update (2023-11-07):
facts
Introduction:
Osteoporosis diet cookbook is a great way to fill your kitchen with recipes that are designed to treat, reverse, and build stronger bones. It also helps to provide relief from pain, rebuild the body, and enhance overall well-being. Osteoporosis diets are higher in protein, calcium, and vitamin D, for added nutrition to strengthen your bones and keep your body healthy. Here are 10 dinner recipes to help you whip up tasty and nutrient-rich meals. These recipes are easy to make and full of flavor, perfect for a healthy and nutritious dinner!
1. Baked Fish with Vegetables
Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4
Ingredients:
•1 lb salmon fillet
•1/2 cup diced onions
•1/2 cup chopped bell peppers
•1/2 cup quartered mushrooms
•1/4 cup grated Parmesan cheese
•1/4 cup olive oil
•1 tablespoon lemon juice
•1 teaspoon garlic powder
•1 teaspoon dried basil
•1/4 teaspoon salt
•1/4 teaspoon black pepper
Instructions:
1. Preheat the oven to 375° F.
2. In a small bowl, combine Parmesan, olive oil, lemon juice, garlic powder, basil, salt, and pepper.
3. Place the salmon in a large baking dish and spread the vegetables around it.
4. Pour the Parmesan mixture over the salmon and vegetables.
5. Bake for 20 minutes, or until the salmon is cooked through.
Nutrition facts:
Calories: 416 | Fat: 20g | Protein: 33g | Carbohydrates: 13g | Fiber: 3g | Sodium: 334mg | Calcium: 100mg
2. Italian Sausage and Grits
Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4
Ingredients:
•1 lb Italian sausage
•2 cups chicken broth
•1 cup quick-cooking grits
•1/4 teaspoon garlic powder
•1/4 teaspoon onion powder
•1/2 cup grated Parmesan cheese
•1/2 teaspoon dried oregano
•1/4 teaspoon paprika
•1/4 teaspoon black pepper
Instructions:
1. In a large skillet over medium-high heat, cook the sausage until browned, about 10 minutes.
2. Add the chicken broth and bring to a boil.
3. Stir in the grits, garlic powder, onion powder, Parmesan, oregano, paprika, and black pepper.
4. Reduce the heat to low and simmer for 15 minutes, stirring occasionally.
Nutrition facts:
Calories: 391 | Fat: 23g | Protein: 20g | Carbohydrates: 22g | Fiber: 2g | Sodium: 1067mg | Calcium: 220mg
3. Caprese Chicken
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Ingredients:
•4 boneless, skinless chicken breasts
•2 tablespoons olive oil
•2 tablespoons lemon juice
•1/2 teaspoon garlic powder
•1/2 teaspoon dried basil
•1/2 teaspoon dried oregano
•1/4 teaspoon salt
•1/4 teaspoon black pepper
•1 cup cherry tomatoes, halved
•1/4 cup basil leaves, sliced
•4 ounces fresh mozzarella cheese, sliced
Instructions:
1. Preheat the oven to 375° F.
2. In a small bowl, combine olive oil, lemon juice, garlic powder, basil, oregano, salt, and pepper.
3. Place the chicken breasts in a baking dish and pour the olive oil mixture over them.
4. Bake for 15 minutes.
5. Remove from the oven and top with cherry tomatoes, basil, and mozzarella.
6. Bake for an additional 5 minutes, or until the chicken is cooked through.
Nutrition facts:
Calories: 331 | Fat: 15g | Protein: 32g | Carbohydrates: 8g | Fiber: 2g | Sodium: 616mg | Calcium: 163mg
4. Tomato Cheddar Soup
Prep Time: 10 minutes | Cook Time: 25 minutes | Servings: 4
Ingredients:
•2 tablespoons olive oil
•1/2 cup diced onions
•2 cloves garlic, minced
•4 cups vegetable broth
•2 cups diced tomatoes
•1 teaspoon garlic powder
•1 teaspoon dried basil
•1/2 teaspoon dried oregano
•1/4 teaspoon chili powder
•1/4 teaspoon black pepper
•2 cups shredded Cheddar cheese
Instructions:
1. In a large pot over medium heat, heat olive oil.
2. Add onions and garlic and cook until softened, about 5 minutes.
3. Add vegetable broth, tomatoes, garlic powder, basil, oregano, chili powder, and black pepper.
4. Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Stir in Cheddar cheese and cook until melted.
Nutrition facts:
Calories: 347 | Fat: 22g | Protein: 15g | Carbohydrates: 18g | Fiber: 3g | Sodium: 965mg | Calcium: 283mg
5. Curried Quinoa
Prep Time: 10 minutes | Cook Time: 20 minutes | Servings: 4
Ingredients:
•2 tablespoons olive oil
•1 onion, diced
•1 cup uncooked quinoa
•2 1/2 cups vegetable broth
•2 tablespoons curry powder
•1 teaspoon garlic powder
•1/2 teaspoon ground cumin
•1/4 teaspoon cayenne pepper
•1/4 teaspoon black pepper
•1/2 cup frozen peas
Instructions:
1. In a large pot over medium heat, heat olive oil.
2. Add the onion and cook until softened, about 5 minutes.
3. Add quinoa, vegetable broth, curry powder, garlic powder, cumin, cayenne pepper, and black pepper.
4. Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Stir in peas and cook for an additional 5 minutes.
Nutrition facts:
Calories: 283 | Fat: 9g | Protein: 8g | Carbohydrates: 41g | Fiber: 6g | Sodium: 279mg | Calcium: 68mg
6. Creamy Garlic Pasta
Prep Time: 15 minutes | Cook Time: 20 minutes | Servings: 4
Ingredients:
•1 lb linguine
•1/4 cup olive oil
•4 cloves garlic, minced
•1 teaspoon red pepper flakes
•1 cup heavy cream
•1/4 cup grated Parmesan cheese
•2 tablespoons fresh parsley, chopped
•1/4 teaspoon salt
•1/4 teaspoon black pepper
Instructions:
1. Cook the linguine according to package directions.
2. In a large skillet over medium heat, heat the olive oil.
3. Add the garlic and red pepper flakes and cook until fragrant, about 1 minute.
4. Add the heavy cream and bring to a boil.
5. Reduce heat and simmer for 10 minutes.
6. Stir in the cooked linguine, Parmesan cheese, parsley, salt, and black pepper.
7. Simmer for an additional 5 minutes.
Nutrition facts:
Calories: 423 | Fat: 25g | Protein: 12g | Carbohydrates: 34g | Fiber: 3g | Sodium: 447mg | Calcium: 92mg
7. Baked Ziti
Prep Time: 10 minutes | Cook Time: 35 minutes | Servings: 4
Ingredients:
•1 lb ziti pasta
•1 tablespoon olive oil
•1/2 cup diced onions
•2 cloves garlic, minced
•1 (15-ounce) jar tomato sauce
•1 (14.5-ounce) can diced tomatoes
•1 teaspoon dried oregano
•1 teaspoon dried basil
•1/2 teaspoon salt
•1/4 teaspoon black pepper
•1/2 cup grated Parmesan cheese
•1/2 cup shredded mozzarella cheese
Instructions:
1. Preheat the oven to 350° F.
2. Cook the pasta according to package directions.
3. In a large skillet over medium heat, heat the olive oil.
4. Add the onions and garlic and cook until softened, about 5 minutes.
5. Add the tomato sauce, diced tomatoes, oregano, basil, salt, and black pepper.
6. Simmer for 15 minutes.
7. In a large bowl, combine the pasta, Parmesan cheese, mozzarella cheese, and sauce.
8. Pour the pasta mixture into a 9×13-inch baking dish.
9. Bake for 20 minutes, or until the cheese is melted and bubbly.
Nutrition facts:
Calories: 469 | Fat: 15g | Protein: 19g | Carbohydrates: 63g | Fiber: 5g | Sodium: 917mg | Calcium: 253mg
8. Spinach and Artichoke Pasta
Prep Time: 15 minutes | Cook Time: 25 minutes | Servings: 4
Ingredients:
•1 lb fusilli pasta
•1 tablespoon olive oil
•1/2 cup diced onions
•2 cloves garlic, minced
•1 (14-ounce) can artichoke hearts, drained and chopped
•1 (6-ounce) package frozen spinach, thawed and drained
•2 tablespoons all-purpose flour
•2 cups vegetable broth
•2 tablespoons fresh parsley, chopped
•1/2 teaspoon garlic powder
•1/4 teaspoon black pepper
•1/2 cup grated Parmesan cheese
Instructions:
1. Cook the pasta according to package directions.
2. In a large skillet over medium heat, heat the olive oil.
3. Add the onions and garlic and cook until softened, about 5 minutes.
4. Add the artichoke hearts and spinach and cook an additional 5 minutes.
5. Stir in the flour and cook for 1 minute.
6. Slowly stir in the vegetable broth.
7. Simmer for 10 minutes, stirring occasionally.
8. Stir in the cooked pasta, parsley, garlic powder, black pepper, and Parmesan cheese.
9. Cook an additional 5 minutes.
Nutrition facts:
Calories: 452 | Fat: 12g | Protein: 17g | Carbohydrates: 69g | Fiber: 14g | Sodium: 835mg | Calcium: 248mg
9. Kale and Sweet Potato Pie
Prep Time: 15 minutes | Cook Time: 45 minutes | Servings: 8
Ingredients:
•1 (9-inch) unbaked pie crust
•2 tablespoons olive oil
•1 onion, diced
•2 cloves garlic, minced
•4 cups chopped kale
•2 cups diced sweet potatoes
•1/2 cup vegetable broth
•1 teaspoon garlic powder
•1 teaspoon dried oregano
•1/4 teaspoon black pepper
•1/4 teaspoon salt
•1/4 cup shredded Cheddar cheese
Instructions:
1. Preheat the oven to 375° F.
2. In a large skillet over medium heat, heat the olive oil.
3. Add the onion and garlic and cook until softened, about 5 minutes.
4. Add the kale and sweet potatoes and cook for an additional 5 minutes.
5. Stir in the vegetable broth, garlic powder, oregano, black pepper, and salt.
6. Simmer for 10 minutes, stirring occasionally.
7. Remove from heat and pour into the prepared pie crust.
8. Sprinkle with Cheddar cheese.
9. Bake for 25 minutes, or until golden brown.
Nutrition facts:
Calories: 263 | Fat: 12g | Protein: 4g | Carbohydrates: 34g | Fiber: 2g | Sodium: 364mg | Calcium: 59mg
10. Vegetable Stir Fry
Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 4
Ingredients:
•1 tablespoon olive oil
•1 onion, diced
•1 cup sliced carrots
•1 cup broccoli florets
•1 cup bell peppers, diced
•1/2 cup vegetable broth
•1 tablespoon low-sodium soy sauce
•1 teaspoon garlic powder
•1 teaspoon ground ginger
•1/4 teaspoon black pepper
•1/2 cup chopped peanuts
Instructions:
1. In a large skillet over medium heat, heat the olive oil.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the carrots, broccoli, bell peppers, and vegetable broth.
4. Simmer for 5 minutes.
5. Stir in the soy sauce, garlic powder, ginger, and black pepper.
6. Simmer for an additional 5 minutes.
7. Stir in the chopped peanuts and remove from heat.
Nutrition facts:
Calories: 210 | Fat: 13g | Protein: 7g | Carbohydrates: 17g | Fiber: 4g | Sodium: 368mg | Calcium: 43mg