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  • Southwest-Style Turkey Meatloaf

    Southwest-Style Turkey Meatloaf

    How to Make Southwest-Style Turkey Meatloaf

    A nice way to add whole grains into protein dishes—such as meatloaf, hamburgers, and meatballs—is to use quick-cooking oats instead of regular bread crumbs. The fiber in the oats has been shown to help lower cholesterol.

    Complete your Plate: For a classic “meat-and-potatoes” meal, pair with Mashed Red Potatoes. Add a Green Salad with Orange and Avocado for a balanced meal. 

     


    15 min prep time


    1 hr cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with nonstick cooking spray.

    2. Add all of the remaining ingredients to a large bowl. Gently mix the ingredients until well combined.

    3. Spoon the mixture into the prepared loaf pan, using the back of the spoon or a spatula to even out the top. Place the loaf pan in the oven and bake until a thermometer inserted into the center of the meatloaf reads 165°F, 1 hour.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Easy Pantry Recipes
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/2 lbs

    quick cooking oats
    1 cup

    yellow onion (finely chopped)
    1 large

    eggs (beaten)
    2

    green bell pepper (finely diced)
    1

    ketchup
    1/2 cup

    garlic (minced)
    3 clove

    chili powder
    1 tbsp

    ground cumin
    2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Peanut Butter, Cranberry, and Walnut Apple Slices

    Peanut Butter, Cranberry, and Walnut Apple Slices

    How to Make Peanut Butter, Cranberry, and Walnut Apple Slices

    Simple and delicious can go hand-in-hand! You can always tailor this recipe to your liking by substituting a pear for the apple, your favorite nut butter for the peanut butter, and raisins or dried cherries for the cranberries. The most important thing is to stick to the portions listed below.

     


    10 min prep time


    6servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the 12 slices of apples on a flat surface. Spread each slice with 1 teaspoon of peanut butter.

    2. In a small bowl, mix together the cranberries, walnuts, and coconut flakes.

    3. Evenly sprinkle each apple with about 1 tablespoon of the cranberry mixture.

    Kid Friendly
    Easy Pantry Recipes
    Vegetarian
    Vegan
    No Cook
    Quick & Easy
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g
      • Added Sugars
        3g

        6%

    • Protein
      3g

    • Potassium
      150mg
      3%

    Ingredients

    apples (cored and cut into 6 slices each)
    2 med

    creamy peanut butter
    4 tbsp

    dried cranberries
    3 tbsp

    chopped walnuts
    3 tbsp

    unsweetened coconut flakes
    2 tbsp

  • Turkey and Mozzarella Snack Skewers

    Turkey and Mozzarella Snack Skewers

    How to Make Turkey and Mozzarella Snack Skewers

    It’s always more fun to eat food off skewers! This low carb snack stacks protein, dairy, and veggies onto a small skewer or toothpick. Make them a day or two in advance, so you can quickly grab and enjoy when you’re on the go.

    This recipe originally appeared in The Create-Your-Plate Diabetes Cookbook by Toby Amidor, MS, RD, CDN, FAND


    10 min prep time


    4servings


    3 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the turkey into 12 (1-inch) cubes.
    2. Thread each skewer with 1 slice of cucumber, 1 turkey cube,
      1 tomato, and 2 mozzarella pearls.
    3. Place the skewers in a single layer on a large plate. Drizzle
      with the olive oil and balsamic vinegar and sprinkle with the
      salt and black pepper.
    Low Carb
    Snacks
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 skewers


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      230mg
      5%

    Ingredients

    low sodium turkey breast
    4 oz

    small skewers or toothpicks
    12

    English cucumber(s) (cut into 12 half moons)
    1/4

    cherry tomatoes
    12

    fresh mozzarella balls
    24 (about 2 ounces)

    olive oil
    1 tbsp

    balsamic vinegar
    1 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Easy Broccoli and Shrimp Stir-Fry

    Easy Broccoli and Shrimp Stir-Fry

    How to Make Easy Broccoli and Shrimp Stir-Fry

    There’s nothing more satisfying than whipping up a healthy, tasty dinner in less than 30 minutes! This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peans, or cabbage). Serve over brown rice or another whole grain for a complete plate. 

     


    15 min prep time


    10 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.

    2. Heat 2 Tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). 

    3. Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.

    4. Heat the remaining 1 Tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

    5. Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.

    Low Carb
    Seafood
    Asian
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      225mg

      75%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      31g

    • Potassium
      560mg
      12%

    Ingredients

    low sodium vegetable broth
    1/4 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    1 1/2 tbsp

    Cornstarch
    1 tbsp

    ground ginger
    1 tsp

    sriracha
    1/2 tsp

    brown sugar substitute
    1/2 tsp

    olive oil (divided use)
    3 tbsp

    garlic (minced)
    1 clove

    shrimp (medium size, peeled, deveined, and tails cut off)
    1 1/4 lbs

    broccoli
    3 cup

  • Red Quinoa and Farro

    Red Quinoa and Farro

    How to Make Red Quinoa and Farro

    Looking for a grain side dish that isn’t plain old rice? Shake things up with this red quinoa and farro! The grains are flavored with a tangy dressing made with lime juice and oregano, plus a little heat from crushed red pepper flakes. If you can’t find red quinoa, regular white quinoa works just as well. Pair this side dish with a seasonal salad and a lean protein, like this Seared Scallops with Pesto Sauce, for a complete, balanced meal.

     


    15 min prep time


    40 min cook time


    4servings


    1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan over high
      heat, bring the farro and 1½ cups of
      the broth to a boil. Reduce the heat
      to medium low and simmer for about
      25 minutes, or until the farro is
      tender. Place the farro into a large
      bowl and allow to cool for 10 minutes.
    2. In the same medium saucepan o
      ver high heat, add the quinoa and
      the remaining ½ cup of broth and
      bring to a boil. Reduce the heat to medium low and simmer for about
      15 minutes, or until the quinoa is
      tender. Fluff with a fork and allow to
      cool for 10 minutes before adding it to
      the large bowl with the farro.
    3. In a small bowl, whisk together the
      olive oil, lime juice, vinegar, oregano,
      garlic powder, brown sugar blend, salt,
      black pepper, and red pepper flakes.
    4. Toss the farro and quinoa in the
      large bowl to combine. Drizzle the
      olive oil mixture over the grains and
      toss again to combine.
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      240mg
      5%

    Ingredients

    farro
    1/2 cup

    low sodium vegetable broth (divided)
    2 cup

    red quinoa
    1/4 cup

    olive oil
    1 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tsp

    dried oregano
    1 tsp

    garlic powder
    1/2 tsp

    stevia brown sugar blend (such as Truvia)
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

  • Seared Scallops with Pesto Sauce

    Seared Scallops with Pesto Sauce

    How to Make Seared Scallops with Pesto Sauce

    Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.


    20 min prep time


    4 min cook time


    4servings


    4 scallops with 2 tbsps sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the pesto: Add the basil,
      3 Tbsp of the olive oil, and the garlic
      to a blender; pulse until a rough paste
      forms. Add the yogurt, vinegar, and
      salt and purée until smooth.
    2. Dry the scallops with a paper
      towel and sprinkle with the pepper.
    3. Heat the remaining 2 Tbsp of olive
      oil and the butter in a large saucepan
      over medium-high heat. Add the
      scallops and cook until browned, 1½
      to 2 minutes per side. Using tongs,
      remove the scallops and place them
      on a plate to cool.
    4. Spoon 2 Tbsp of the pesto sauce
      onto each of 4 plates and top with
      the warm scallops.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 scallops with 2 tbsps sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      13g

    • Potassium
      300mg
      6%

    Ingredients

    fresh basil leaves
    2 cup

    olive oil (divided use)
    5 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    1/4 cup

    red wine vinegar
    1 tbsp

    salt
    1/8 tsp

    sea scallops
    3/4 lb (about 16 scallops)

    black pepper
    1/4 tsp

    unsalted butter
    1 tbsp

  • Roasted Beets with Lemon and Dill

    Roasted Beets with Lemon and Dill

    How to Make Roasted Beets with Lemon and Dill

    Beets may be a little messy to prepare, but they’re well worth it! They are nutrition powerouses, rich in antioxodants and shown to help fight inflammation. Oh, and they’re also delicious! Pair this flavorful side dish with a lean protein, like this Mustard-Herb Roasted Pork Tenderloin.


    15 min prep time


    1 hr cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Coat a
      baking dish with nonstick cooking spray.
    2. Wash the beets, then pierce each
      beet several times with a fork and
      place in the prepared baking dish.
      Cover with aluminum foil and bake
      until a fork can pierce the beets with
      ease, about 1 hour. Remove the baking
      dish from the oven and allow the beets
      to cool for 15 minutes. Remove the skin
      and cut the beets into ¼-inch slices.
    3. Zest the lemon half (set the zest
      aside), then use a paring knife to
      remove the remaining skin and pith
      (white part) of the halved lemon. Cut
      in between the membranes to release
      the lemon segments, and then chop.
    4. In a medium bowl, combine the
      canola oil and cumin. Add the beets,
      lemon zest, chopped lemon, onion,
      dill, salt, and pepper and gently toss
      together. Transfer to a serving dish
      and serve warm.
    Veggie Rich
    Dinner
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    black pepper
    to taste

    salt
    1/8 tsp

    fresh dill
    1/4 cup

    red onion (finely chopped)
    1/4 med

    ground cumin
    1/2 tsp

    canola oil
    1/2 tbsp

    lemon
    1/2

    fresh beets (without greens)
    1 lbs

    nonstick cooking spray
    1

  • Mustard-Herb Roasted Pork Tenderloin

    Mustard-Herb Roasted Pork Tenderloin

    How to Make Mustard-Herb Roasted Pork Tenderloin

    One of the simplest ways to cook pork tenderloin is in the oven. Brush the seasonings onto the tenderloin and within 40 minutes you have a perfectly cooked, delicious, lean protein. You can roast a side vegetable in the oven alongside the pork tenderloin—try this recipe for Roasted Beets with Lemon and Dill.


    10 min prep time


    40 min cook time


    4servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F.
      Coat a baking sheet with nonstick
      cooking spray.
    2. In a small bowl, whisk together the
      olive oil, mustard, garlic, basil, thyme,
      rosemary, ¼ tsp of the salt, and 1/8 tsp
      of the pepper.
    3. Sprinkle the pork tenderloin with
      the remaining ¼ tsp of salt and 1/8 tsp
      of pepper. Using a brush, spread the
      mustard mixture over the entire pork
      tenderloin. Discard any unused
      mustard mixture. Place the pork
      tenderloin on the prepared baking
      sheet and cook until a thermometer
      inserted into the thickest part of the
      tenderloin reads 145° F, about
      40 minutes. Let the pork rest for
      10 minutes before slicing.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    One Pot
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    garlic (minced)
    3 clove

    dried basil
    1 tsp

    dried thyme
    1 tsp

    dried rosemary
    1 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    pork tenderloin
    1 lbs

  • Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    How to Make Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    This Middle Eastern-inspired recipe is brimming with varied flavors and textures thanks to toasty pearls of fregola sarda pasta, roasted vegetables (seasoned with herby za’atar), and crunchy almonds—all brought together with a smooth, nutty tahini-lemon dressing.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the vegetables: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a small pot 3/4 of the way up with water; cover and heat to boiling on high. Fill a separate, medium pot 3/4 of the way up with  water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve, peel, and thinly slice the onion. Place the prepared vegetables on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, halve the lemon; squeeze the juice into a medium bowl, straining out the seeds. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Pick the mint leaves off the stems.
    3. Cook the pasta: Place the pasta in a strainer and thoroughly rinse under cold water to remove any excess starch. Transfer to the medium pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
    4. Cook & slice the eggs: Meanwhile, carefully add the eggs to the small pot of boiling water and cook 9 to 10 minutes. Drain and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Transfer to a cutting board and thinly slice into rounds.
    5. Make the dressing: Meanwhile, to the bowl of lemon juice, add the tahini, 2 tablespoons of water, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Whisk until combined and smooth.
    6. Finish & serve your dish: To the pot of cooked pasta, add the roasted vegetables, almonds , cheese, dressing, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished pasta topped with the sliced eggs. Drizzle with 1/2 teaspoon of olive oil and garnish with the mint leaves (tearing just before adding). Enjoy!
    Veggie Rich
    Mediterranean
    Meal Kit Recipes
    Vegetarian
    Salads
    Main Dish
    Lunch
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      720

    • % Daily value*

    • Total Fat
      41g

      53%

      • Saturated Fat
        8g

        40%
      • Trans Fats
        0g

    • Cholesterol
      265mg

      88%

    • Sodium
      780mg

      34%

    • Total Carbohydrate
      67g

      24%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      1000mg
      21%

    Ingredients

    broccoli
    1 lbs

    red onion
    1 med

    olive oil (divided)
    2 1/2 tbsp

    za’atar seasoning
    1 tbsp

    lemon
    1 med

    garlic
    1 clove

    fresh mint
    1 bunch

    fregola sarda pasta
    2/3 cup

    eggs
    2 large

    water
    2 tbsp

    sliced almonds
    2 tbsp

    grated romano cheese
    1/4 cup

    tahini
    2 tbsp

    salt and pepper to taste
    1 pinch

  • Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    How to Make Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    To accompany herby za’atar-coated chicken, you’ll serve it over a hearty bed of farro and roasted vegetables and grapes—brought together with a savory pan sauce of balsamic vinegar, garlic, and a touch of crushed red pepper.


    10 min prep time


    30 min cook time


    2servings


    1/2 Recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the Brussels sprouts; halve lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Halve the grapes. Peel and roughly chop 2 cloves of garlic.
    2. Cook the farro: Add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
    3. Roast the vegetables & grapes: Meanwhile, place the prepared brussels sprouts, onion, and grapes on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional) and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    4. Cook the chicken: Meanwhile, pat the chicken dry with paper towels; season on both sides with salt (optional), pepper, and enough of the za’atar to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through (an instant-read thermometer should register 165°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Make the pan sauce: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium high until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the vinegar (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt (optional) and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the sauce is slightly thickened. Turn off the heat.
    6. Finish & serve your dish: To the pot of cooked farro, add the roasted vegetables and grapes and pan sauce. Stir to combine. Slice the cooked chicken crosswise. Serve the sliced chicken over the finished farro. Enjoy!
    Fiber Focused
    Mediterranean
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 Recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      52g

      19%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      48g

    • Potassium
      1010mg
      21%

    Ingredients

    fresh Brussels sprouts
    4 oz

    red onion
    1 med

    red seedless grapes
    4 oz

    garlic
    2 clove

    semi-pearled farro
    1/2 cup

    olive oil ((divided))
    1 1/2 tsp

    boneless, skinless chicken breasts
    2

    za’atar seasoning
    1 tbsp

    balsamic vinegar
    2 tbsp

    water
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    salt and pepper to taste
    1 pinch