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  • Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    How to Make Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    This recipe is healthy, quick and budget-friendly. It makes a tasty meal, complete with nonstarchy vegetables, starchy potatoes, and lean pork tenderloin.


    10 min prep time


    30 min cook time


    4servings


    3 oz pork and 2/3 cup vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Season the pork with black pepper and garlic powder. Place the pork in a baking dish.
    2. In a small bowl, mix together the apricot preserves, red pepper flakes, and oregano. Microwave the glaze for 1-2 minutes, until the mixture gets thin and easy to stir. Pour the glaze over pork tenderloin and coat it evenly.
    3. Spread the sweet potatoes and green peppers around the pork. Bake for 30 minutes or until the pork is done. (When it reaches an internal temperature of 145 degrees F).
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork and 2/3 cup vegetable mixture


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      680mg
      14%

    Ingredients

    pork tenderloin
    1 lbs

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    sugar-free apricot preserves
    1/2 cup

    crushed red pepper flakes
    1/4 tsp

    dried oregano
    1/4 tsp

    large sweet potato (peeled and cubed)
    1

    large green bell pepper (cut into 1-inch strips)
    1

  • Spiced Sweet Potato Fries

    Spiced Sweet Potato Fries

    How to Make Spiced Sweet Potato Fries


    15 min prep time


    1 hr cook time


    6servings


    1/6th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Spray baking sheet with nonstick cooking spray.
    3. Cut sweet potatoes into thick strips or wedges and put in a gallon-size Ziploc bag.
    4. Add the olive oil and shake until the sweet potato pieces are coated. Place the uncooked “fries” on the prepared baking sheet in a single layer.
    5. Mix the spices in a small bowl. Sprinkle the spice mix over the sweet potatoes.
    6. Bake for 45 minutes to an hour.
    Comfort Food
    Budget Friendly
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6th recipe


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    medium sweet potatoes (washed and peeled)
    4

    olive oil
    1 tbsp

    ground cinnamon
    1 tbsp

    chili powder
    1 tbsp

    ground ginger
    1 tsp

  • Spiced Lemon Yogurt Chicken Tenders

    Spiced Lemon Yogurt Chicken Tenders

    How to Make Spiced Lemon Yogurt Chicken Tenders


    8 hr marinating prep time


    6 min cook time


    4servings


    2 tenders

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    Step-By-Step Instructions:

    1. Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours.
    2. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center. Serve with the quartered lemon, if desired.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tenders


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      375mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      30g

    • Potassium
      345mg
      7%

    Ingredients

    chicken tenderloins ((about 1 pound))
    8

    Greek yogurt (non-fat, plain)
    1 cup

    Grated rind and juice of a large lemon
    1

    paprika
    1 tbsp

    gingerroot (grated)
    1 tbsp

    ground cumin
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/2 tsp

    medium lemon (quartered (optional))
    1

  • Sparkling Strawberry Mint Water

    Sparkling Strawberry Mint Water

    How to Make Sparkling Strawberry Mint Water

    Quench your thirst with fizzy, flavored water, not just plain ol’ water. At just 5 calories, it’s refreshing and tasty.


    5 min prep time


    0 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the strawberries, mint leaves, lemon juice, and 1/2 cup of the sparkling water in a blender on low speed until smooth, at least 30 seconds.

    2. Pour the puree into a serving pitcher. Very slowly pour in the remaining sparkling water.

    3. Serve chilled over ice in tall beverage glasses. Garnish each with a sprig of fresh mint.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      5

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      32mg
      <1%

    Ingredients

    sparkling water (divided)
    3 1/2 cup

    lemon juice
    2 tsp

    fresh mint ( plus 4 mint sprigs, divided)
    4 leaves

    strawberries (stemmed)
    4 large

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Spaghetti Squash with Light Marinara Sauce

    Spaghetti Squash with Light Marinara Sauce

    How to Make Spaghetti Squash with Light Marinara Sauce

    Spaghetti squash is simple to cook and makes a great lower-carb substitute for pasta. It’s perfect for a winter day when the kids are out of school on winter vacation.


    6servings


    1/6 of recipe

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    Step-By-Step Instructions:

    1. Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
    2. While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
    3. Tear basil leaves and add to tomato mixture.
    4. Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
    5. Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
    6. Serve over cooked spaghetti squash.
    Comfort Food
    Italian
    Kid Friendly
    Dinner
    Lunch
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      485mg
      10%

    Ingredients

    medium spaghetti squash (2-lb, washed)
    1

    Extra Virgin Olive Oil
    1 tbsp

    parmigiano-reggiano cheese (finely grated)
    1 tbsp

    roma (plum) tomatoes (chopped)
    14

    garlic (chopped)
    2 clove

    shallots (minced)
    1

    Extra Virgin Olive Oil
    1 tbsp

    freshly ground black pepper
    1

    fine sea salt
    1/2 tsp

    fresh basil leaves
    1 cup

    parmigiano-reggiano cheese (optional)
    6 tsp

  • Spaghetti Squash Casserole

    Spaghetti Squash Casserole

    How to Make Spaghetti Squash Casserole

    You can make this a vegetarian dish by omitting the sausage and adding extra vegetables like bell peppers, onions and asparagus.


    20 min prep time


    9servings


    1/9 of casserole – about a 3×3 inch piece

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking pan with cooking spray.
    2. Fill baking pan with 1 inch of water. Cut squash in half lengthwise. Lay squash cut side down in the pan and roast for 1 hour.
    3. Remove the roasted squash from the skin. Discard skin and any seeds and place into a large bowl. Set aside.
    4. Coat another baking pan (9×9) with cooking spray. Set aside.
    5. While squash is roasting, add olive oil to a medium sauce pan over medium high heat. Sauté chicken sausage until beginning to brown.
    6. Add garlic and mushrooms and sauté until mushrooms are softened and all liquid is evaporated.
    7. Sprinkle flour over the mushroom and sausage mixture and cook for 2-3 minutes, stirring constantly.
    8. Add milk and whisk vigorously, scraping the bits off the bottom of the pan. Bring to a boil.
    9. Reduce to a simmer and let simmer for 3-4 minutes. Add 1/4 cup of mozzarella cheese and stir to melt. Stir in salt, pepper and basil.
    10. Pour sauce over the cooked spaghetti squash and mix to incorporate.
    11. Pour into prepared baking dish, top with remaining mozzarella cheese and parmesan cheese. Bake for 45 minutes or until cheese is golden brown and casserole is bubbly and brown around the edges.
    12. Cut into 9 even squares.
    Dinner
    Foodie
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    Nutrition facts

    9 Servings



    • Serving Size

      1/9 of casserole – about a 3×3 inch piece


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      20mg

      7%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      9g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    spaghetti squash
    5 lbs

    olive oil
    1 tbsp

    Italian style chicken sausage (links (about 3 ounces each), diced)
    2

    garlic (minced)
    1 clove

    white (button) mushrooms (sliced)
    8 oz

    flour
    2 tbsp

    skim milk
    2 cup

    mozzarella cheese (reduced fat, shredded, divided)
    1/2 cup

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    fresh basil (chopped)
    1/4 cup

    Parmesan cheese (grated)
    1/4 cup

  • Spaghetti Squash “Pasta” with Shrimp, Tomatoes, and Basil (“Pasta” di Zucca con Gamberi, Pomodori, e Basilico)

    Spaghetti Squash “Pasta” with Shrimp, Tomatoes, and Basil (“Pasta” di Zucca con Gamberi, Pomodori, e Basilico)

    How to Make Spaghetti Squash “Pasta” with Shrimp, Tomatoes, and Basil (“Pasta” di Zucca con Gamberi, Pomodori, e Basilico)

    While spaghetti squash is hardly a grain, its tender strands do resemble golden noodles. Doling it out like pasta allows its naturally sweet taste to shine through. An added bonus: it’s gluten-free!


    15 min prep time


    1 hr 15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Line a 15 × 10 × 1/2-inch baking pan with aluminum foil. Brush the cut surface of squash with 1 tablespoon. oil; place squash flesh side down on the foil-lined pan. Roast on bottom rack 40 minutes, or until you can easily pierce the squash shell. Remove from oven and cool (do not turn off oven). When cool enough to handle, use a fork to scrape strands of spaghetti squash into a large bowl.
    3. Heat 1 tablespoon. oil in a large skillet over medium heat. Add shrimp and cook, uncovered, without turning, until the tails begin to turn coral, approximately 1–2 minutes. Turn shrimp and cook just until opaque, about 1 minute. Squeeze lemon juice over shrimp and set aside.
    4. Place tomatoes, garlic, and the remaining 2 tablespoons. oil in a 13 × 9-inch baking dish. Roast on top rack for 30 minutes, or until tender.
    5. Toss shrimp with roasted tomatoes and garlic. Season with salt and pepper, and stir in basil. Spoon over spaghetti squash. Sprinkle with parsley and serve.
    Fiber Focused
    Italian
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      380

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      180mg

      60%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        16g

    • Protein
      27g

    • Potassium
      1240mg
      26%

    Ingredients

    spaghetti squash, halved and seeded
    1

    extra virgin olive oil, divided
    1/4 cup

    shrimp, any size, peeled and deveined
    1 lbs

    freshly squeezed lemon juice
    2 tbsp

    cherry or grape tomatoes, halved
    1 1/2 pints

    garlic, minced
    4 clove

    unrefined sea salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil leaves (finely chopped)
    6

    finely chopped fresh flat-leaf parsley
    4 tbsp

  • Spaghetti Squash “Ramen” Noodle Bowl

    Spaghetti Squash “Ramen” Noodle Bowl

    How to Make Spaghetti Squash “Ramen” Noodle Bowl

    This healthier take on trendy ramen noodle bowls yields a savory broth you can customize. No chicken or bell peppers? Mix it up with other proteins and vegetables, such as shrimp, bean sprouts and shredded carrots.


    10 min prep time


    40 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400° F. Fill a 9×13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
    2. While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
    3. Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp. scallions and 2 Tbsp. bell pepper strips.
    4. Repeat process for remaining three bowls.
    Asian
    Main Dish
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    toasted sesame oil
    2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    medium spaghetti squash (2-1/2 lb)
    1

    cooked chicken (shredded)
    2 cup

    Asian style hot sauce ((such as sambal oelek))
    1 tsp

    fish sauce
    1 tsp

    green onion (scallion) (thinly sliced, white and green parts)
    1/2 cup

    red bell pepper strips (thinly sliced (1-inch-long))
    1/2 cup

  • Southwestern Protein-Powered Bowls

    Southwestern Protein-Powered Bowls

    How to Make Southwestern Protein-Powered Bowls


    5 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a Dutch oven over medium-high heat. Add beef and cook until browned, stirring frequently. Stir in the frozen vegetable mixture, tomatoes, and 1 cup water. Bring to a boil. Reduce heat to medium-low, cover, and cook 10 minutes.
    2. Remove from heat. Stir in the cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper, if desired.
    3. Spoon equal amounts into 4 bowls.
    Mexican/Southwestern
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      650mg
      14%

    Ingredients

    ground beef (90% extra-lean)
    3/4 lbs

    package frozen vegetable and grain protein blends (southwestern variety, such as Birds Eye Steam Fresh)
    1

    diced tomatoes (14.5 ounce can, no-salt-added)
    1

    cumin (ground)
    1 tbsp