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  • Crustless Asparagus & Pepper Mini Quiche

    Crustless Asparagus & Pepper Mini Quiche

    How to Make Crustless Asparagus & Pepper Mini Quiche

    You can freeze these mini quiches once they have baked and cooled. Reheat in a toaster oven or microwave for a great breakfast or lunch on the go!


    15 min prep time


    30 min cook time


    12servings


    1 mini quiche

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Spray a muffin pan with cooking spray.
    3. Add olive oil and a generous amount of cooking spray to a medium sauté pan. Sauté asparagus, onion and bell pepper for 7-9 minutes or until cooked through. Season with salt (optional) and pepper and set aside to cool slightly.
    4. In a medium bowl, whisk together eggs, egg whites and milk.
    5. Evenly distribute the sautéed vegetables among the 12 muffin cups. Cups should be 1/2 to 3/4 full. Gently pour egg mixture over the vegetables in each muffin cup, distributing evenly. Cups should full but not overflowing.
    6. Take one half of a Lite Laughing Cow Cheese Wedge and gently press it down in the middle of each quiche. Repeat for remaining 11 quiches.
    7. Bake for 20 minutes. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    French
    Breakfast and Brunch
    Lunch
    Foodie
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 mini quiche


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    asparagus (trimmed and diced)
    1 bunch

    small onion (diced)
    1

    red or yellow bell pepper (seeded and diced)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    eggs
    2

    egg whites
    6

    skim milk
    1/3 cup

    Laughing Cow Light Original Cheese Wedges (halved)
    6 wedges

  • Crunchy Mediterranean Tuna Salad Wrap

    Crunchy Mediterranean Tuna Salad Wrap

    How to Make Crunchy Mediterranean Tuna Salad Wrap

    This heart-healthy, Mediterranean-style tuna salad is super flavorful, thanks to briny olives and sweet red bell peppers. Serve in lettuce leaves for a light, low carb lunch.


    10 min prep time


    6servings


    1 wrap

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    Step-By-Step Instructions:

    1. In a small bowl, mix together the tuna, mayonnaise, yogurt, onion, celery, red pepper, olives, and black pepper.

    2. Divide the tuna mixture among the lettuce leaves (about 1/2 cup tuna salad per lettuce leaf). Fold to form a wrap.

    Low Carb
    Seafood
    Sandwiches
    No Cook
    Gluten-Free
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      189mg
      4%

    Ingredients

    tuna in water
    12 oz

    light mayonnaise
    1/4 cup

    plain yogurt (non-fat)
    3 tbsp

    onion(s) (finely diced)
    1/4 cup

    celery (finely diced)
    1 stalks

    red bell pepper (finely diced)
    1/2 med

    Kalamata olives (chopped)
    3 tbsp

    black pepper
    1/4 tsp

    large butter lettuce
    6 leaves

  • Slow Cooker Gluten Free Spinach Lasagna

    Slow Cooker Gluten Free Spinach Lasagna

    How to Make Slow Cooker Gluten Free Spinach Lasagna

    This recipe is quick, delicious and makes a convenient meal the whole family will enjoy. This is a must try!


    10 min prep time


    12servings


    1 piece (1/12 of recipe)

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    Step-By-Step Instructions:

    1. Spray a slow cooker with cooking spray.

    2. In a medium bowl, mix together ricotta cheese, Parmesan cheese, 1/4 cup mozzarella cheese, and spinach.

    3. Spread 1 cup pasta sauce on bottom of slow cooker. Arrange 3 noodles side by side on top of sauce, break noodles apart to fit, if needed.

    4. Spread about 1/3 cup of ricotta-spinach mixture on top of noodles. Repeat layering with pasta sauce, noodles and ricotta spinach mixture 2 more times. Top with remaining pasta sauce and canned tomato sauce. Sprinkle top with 1 cup mozzarella cheese.

    5. Place cover on slow cooker. Cook on low setting for 2–3 hours or until done (cooking times vary based on slow cooker).

    6. *This recipe was tested with gluten-free lasagna noodles, but whole-wheat lasagna noodles could be used.

    Italian
    Slow Cooker
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 piece (1/12 of recipe)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    lasagna noodles (gluten-free)
    9 whole

    jarred pasta tomato sauce (lower sodium)
    24 1/2 oz

    frozen spinach (10-ounce, chopped, thawed and drained)
    1 package

    part skim mozzarella cheese (shredded, divided)
    1 cup

    low-fat ricotta cheese
    1 cup

    nonstick cooking spray
    1 whole

    Parmesan cheese (freshly grated)
    1/4 cup

    tomato sauce (1 8-ounce can, no-salt added)
    8 oz

  • Crock Pot Moo Shu Chicken

    Crock Pot Moo Shu Chicken

    How to Make Crock Pot Moo Shu Chicken

    Here’s a super simple crock pot recipe that cooks while you’re out and ready for you when it’s dinner time!


    10 min prep time


    6 hr cook time


    4servings


    1 lettuce cup

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    Step-By-Step Instructions:

    1. Layer the slaw mix and carrots in the bottom of crockpot. Top with the chicken.
    2. In a small bowl, mix the hoisin sauce, water, garlic, soy sauce, and cornstarch. Pour over the chicken mixture and set the crockpot to high for 4-6 hours.
    3. Serve 1 1/2 cups of the mixture in each lettuce leaf.
    Veggie Rich
    Fiber Focused
    Asian
    Slow Cooker
    Budget Friendly
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 lettuce cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      29g

    • Potassium
      750mg
      16%

    Ingredients

    broccoli slaw
    12 oz

    carrots (shredded)
    3

    boneless, skinless chicken breasts (thinly sliced )
    1 lbs

    hoisin sauce
    3 tbsp

    water
    1/4 cup

    garlic (minced)
    3 clove

    lower sodium soy sauce
    1 tsp

    Cornstarch
    1 tbsp

    bibb or boston lettuce
    4 leaves

  • Crock Pot Veggie Soup

    Crock Pot Veggie Soup

    How to Make Crock Pot Veggie Soup

    This soup makes a great vegetable side dish. Serve it alongside roasted chicken or fish. It freezes well, so you can save part of it for a later date if you’d like.


    20 min prep time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Stir together all the ingredients in a crock pot.

    2. Set the crock pot on high setting for 4-6 hours.

    3. Stir well before serving and lightly mash the parsnips and sweet potatoes to thicken the soup slightly.

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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      690mg
      15%

    Ingredients

    no salt added diced tomatoes (14-ounce with juice)
    2 can

    large onion (diced)
    1 whole

    garlic (minced)
    4 clove

    large carrots (diced)
    2 large

    celery (diced)
    2 stalks

    medium parsnip (diced)
    1 med

    large red bell pepper (seeded and diced)
    1 large

    low sodium vegetable broth (low-sodium)
    6 cup

    cabbage (chopped)
    3 cup

    no-salt seasoning (salt-free)
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    large sweet potato ((about 10 ounces), peeled and diced)
    1 large

  • Crock Pot Chicken Cacciatore

    Crock Pot Chicken Cacciatore

    How to Make Crock Pot Chicken Cacciatore

    This is an easy recipe for classic chicken cacciatore. It’s perfect for the quick cook looking for a tasty budget-friendly option.


    15 min prep time


    6servings


    1 chicken thigh + 1 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a crock pot.
    2. Cook on high for 4 hours.
    3. Serve the chicken over whole wheat rotini pasta if desired.
    Italian
    Budget Friendly
    Dinner
    Slow Cooker
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 chicken thigh + 1 cup sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      70mg

      23%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      16g

    • Potassium
      935mg
      20%

    Ingredients

    onion(s) (sliced)
    1

    green bell pepper (seeded and sliced)
    1

    tomato paste (6-ounce, no salt added)
    2 can

    tomato(es) (14.5-ounce, diced)
    1 can

    garlic (minced)
    3 clove

    Italian seasoning
    1 tbsp

    medium chicken thighs (skins removed)
    6

  • Crispy Baked Broccoli

    Crispy Baked Broccoli

    How to Make Crispy Baked Broccoli

    Here’s a tasty and easy vegetable dish that you can make using a budget-friendly bag of frozen broccoli. Aim to fill half of your plate with nonstarchy vegetables like broccoli, carrots, greens and more!


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degreed F.

    2. Prep a cookie sheet with nonstick cooking spray.

    3. Defrost the broccoli and drain.

    4. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated.

    5. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade.

    6. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      267mg
      6%

    Ingredients

    Nonstick cooking spray
    1

    frozen broccoli florets (16-ounce)
    1 package

    garlic powder
    1 tsp

    onion powder
    1/2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    olive oil
    1 tbsp

  • Crispy Asian Kale

    Crispy Asian Kale

    How to Make Crispy Asian Kale

    This is an incredible snack and a great alternative to chips. Use it as a side dish or an appetizer at a party!


    5 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat two large baking sheets with cooking spray.
    2. In a large bowl, whisk together the olive oil, soy sauce, Splenda Brown Sugar Blend, and garlic powder.
    3. Toss the kale in dressing to coat and spread kale in one layer onto the two baking sheets. Do not overload the baking sheets with kale. Use a third baking sheet if needed.
    4. Bake for 10-15 minutes or until the kale is crispy.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Vegetarian
    Snacks
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    olive oil
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic powder
    1 tsp

    bagged chopped kale
    1 (16-oz) package

  • Crisp Pecan Tilapia

    Crisp Pecan Tilapia

    How to Make Crisp Pecan Tilapia

    This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!


    10 min prep time


    2servings


    3 ounces

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    Step-By-Step Instructions:

    1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
    2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
    3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.
    Low Sodium
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      75mg

      25%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      24g

    Ingredients

    yellow cornmeal
    2 tbsp

    panko or plain dried bread crumbs
    2 tbsp

    Cornstarch
    1 tsp

    lemon pepper (salt-free)
    1/2 tsp

    tilapia (about 4-ounces each, rinsed and patted dry)
    2

    fresh lemon juice
    2 tsp

    pecans (coarsely chopped, dry-roasted)
    2 tbsp

    fresh Italian (flat-leaf) parsley (snipped)
    1 tbsp

  • Creole Red Bean Ratatouille

    Creole Red Bean Ratatouille

    How to Make Creole Red Bean Ratatouille

    Ratatouille is a classic vegetable dish from the Provence region of France. Our Creole-inspired version includes red kidney beans and whole-grain penne to add protein and fiber.

    Buy the Diabetes and Heart Healthy Cookbook, 2nd edition, here.


    4servings


    1 cup ratatouille and 1/2 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Set aside.
    2. Meanwhile, in a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3–4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 10 seconds, stirring constantly. Stir in the tomatoes, okra, beans, bay leaves, oregano, thyme, and red pepper flakes. Bring to a simmer. Reduce the heat and simmer, covered, for 20 minutes, or until the okra is tender. Remove from the heat. Discard the bay leaves.
    3. Stir the parsley, salt, and the remaining 2 teaspoons oil into the ratatouille. Serve over the pasta. Sprinkle with the mozzarella and Parmesan.
    Veggie Rich
    French
    Mediterranean
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup ratatouille and 1/2 cup pasta


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      41g

      15%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      15g

    • Potassium
      740mg
      16%

    Ingredients

    whole wheat penne pasta (dried)
    4 oz

    olive oil (extra virgin preferred, divided use)
    1 tbsp

    medium onion (chopped)
    1

    medium green bell pepper (chopped)
    1

    medium garlic (minced)
    2 clove

    medium tomatoes (chopped)
    4

    frozen cut okra
    1 cup

    no-salt-added kidney beans (rinsed and drained)
    1/2 (15-oz) can (about 3/4 cup)

    bay leaves (dried)
    3

    dried oregano (dried, crumbled)
    1 tsp

    dried thyme (crumbled)
    1/2 tsp

    crushed red pepper flakes
    1 tsp

    fresh parsley (chopped)
    1/4 cup

    salt
    1/2 tsp

    mozzarella cheese (shredded, low-fat)
    2 oz

    Parmesan cheese (shredded or grated)
    2 tbsp