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  • Red Lentil Dal with Jicama “Chips”

    Red Lentil Dal with Jicama “Chips”

    How to Make Red Lentil Dal with Jicama “Chips”

    Dal is a thick Indian lentil stew that’s often served with naan flatbread. You can reduce the grams of carbohydrate by serving this dal with peeled and sliced jicama. It’s a crunchy, slightly sweet vegetable that looks like a potato.


    10 min prep time


    25 min cook time


    12servings


    1/3 cup dal, 3 jicama chips

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a saucepan over medium heat. Sauté onion, garlic and ginger until onions turn clear (about 4 minutes).
    2. Add lentils and stir to coat with oil. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    3. Pureé the lentils using an immersion blender or food processor and stir in scallions.
    4. Peel the jicama and slice into nine rounds. Cut each round into quarters. Use the raw jicama to dip into the dal.
    Fiber Focused
    Low Sodium
    Indian
    Dinner
    Foodie
    Lunch
    Sides
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1/3 cup dal, 3 jicama chips


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    dry red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (reduced-sodium)
    1 tbsp

    green onion (scallion) (chopped)
    2

    jicama
    1

  • Ratatouille

    Ratatouille

    How to Make Ratatouille

    This is another great side dish for the holidays. It’s packed with vegetables and is relatively low in calories.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté 30 seconds.
    2. Add remaining ingredients and cook 10-15 minutes, stirring occasionally, until vegetables are tender.
    Fiber Focused
    Low Sodium
    Veggie Rich
    French
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      480mg
      10%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    medium eggplant (cubed)
    1

    small zucchini (sliced)
    2

    green bell pepper (chopped)
    1

    canned tomatoes (crushed)
    1 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Rajas Poblanos and Skirt Steak Tacos

    Rajas Poblanos and Skirt Steak Tacos

    How to Make Rajas Poblanos and Skirt Steak Tacos

    If you can’t find poblano peppers in the grocery store, you can use green or red bell peppers in this recipe instead.


    30 min prep time


    20 min cook time


    4servings


    2 tacos

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    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. Add the oil to a large non-stick sauté pan over medium high heat. Add the garlic, poblano pepper, onion, chili powder, cumin, cayenne pepper (optional), salt (optional), and pepper. Sauté for 8-10 minutes until the vegetables are soft and starting to caramelize.
    3. Stir in the cheese and set aside.
    4. Season the skirt steak with additional salt (optional) and ground black pepper. Grill on both sides until the steak is medium doneness. Set the steak aside to rest.
    5. Once the steak has rested, chop it into small pieces and stir into the pepper mixture over medium heat until steak has just cooked through.
    6. Divide the meat and pepper mixture evenly among the 8 tortillas, then top each taco with chopped tomato and shredded lettuce.
    Fiber Focused
    Low Sodium
    Mexican/Southwestern
    Grilling
    Dinner
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.2g

    • Cholesterol
      40mg

      13%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      690mg
      15%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    large poblano peppers (seeded and thinly sliced)
    2

    small onion (thinly sliced)
    1

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    shredded, reduced-fat Mexican cheese blend
    1/4 cup

    skirt steak
    1/2 lbs

    6-inch corn tortillas
    8

    large tomatoes (diced)
    2

    shredded lettuce
    4 cup

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quinoa with Cranberries and Pine Nuts

    Quinoa with Cranberries and Pine Nuts

    How to Make Quinoa with Cranberries and Pine Nuts

    Quinoa is a whole-grain that can be used in place of rice in many recipes. It is higher in protein than other grains and is also a good source of fiber. This recipe fits well on your Thanksgiving table, too! Swap stuffing and cranberry sauce for this healthy alternative. 

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.

    This recipe featured in:

     


    5 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the chicken broth in a pot over medium-high heat and bring it to a boil. Stir in the quinoa; cover and reduce heat to simmer for 15 minutes. Add the cranberries; cover and cook for 5 more minutes.
    2. Turn off the heat and let the quinoa stand for 5 minutes. Fluff with a fork.
    3. While the quinoa is cooking; whisk together the dressing ingredients.
    4. Pour the dressing over the cooked quinoa. Add the toasted pine nuts and mix well. Pour the quinoa into a serving bowl and sprinkle with dried parsley. Serve warm or cold.
    Quick & Easy
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      6g

    • Potassium
      270mg
      6%

    Ingredients

    quinoa
    1 cup

    low sodium chicken broth
    2 cup

    dried cranberries
    1/2 cup

    pine nuts (toasted)
    3 tbsp

    dried parsley
    1 tsp

    balsamic vinegar
    2 tbsp

    Dijon Mustard
    1/2 tsp

    garlic (minced)
    1 clove

    olive oil
    3 tbsp

    ground black pepper
    1/4 tsp

  • Quinoa Pilaf

    Quinoa Pilaf

    How to Make Quinoa Pilaf

    This Quinoa Pilaf is a nutrition powerhouse because quinoa provides more protein than other grains and it’s also a good source of potassium an dietary fiber.


    5 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a medium saucepan. Sauté onion and celery over medium-high heat and cook about 3 minutes or until the onions are clear.

    2. Add mushrooms and cook until brown. Add the quinoa to the pan and stir for 1-2 minutes.

    3. Slowly add the chicken broth, salt, pepper and thyme and bring to a boil. Reduce heat to low, cover and simmer. Cook 15 minutes and fluff with a fork when done.

    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1/2

    celery (diced)
    2 stalks

    white (button) mushrooms (wiped clean and chopped )
    1 1/2 cup

    quinoa (pre-washed)
    1 1/2 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    3 cup

    salt
    1/2 tsp

    black pepper
    1/8 tsp

    dried thyme
    1/2 tsp

  • Quinoa Cakes

    Quinoa Cakes

    How to Make Quinoa Cakes

    Quinoa is a great substitute for cous cous in most recipes. This ancient grain is hearty and delicious and an excellent source of fiber. Make mini versions of these Quinoa Cakes for a excellent party appetizer.


    20 min prep time


    8servings


    1 cake

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    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a large baking sheet with Cooking Spray.
    2. Cook quinoa according to package directions. Fluff with a fork and set aside to cool.
    3. In a large bowl, combine cooked quinoa with onion, garlic, black beans, 1 Tbsp. cilantro, carrot, flour, baking powder, egg, salt (optional) and pepper.
    4. Form mixture into eight patties (press firmly to form patty) and place onto prepared baking sheet. Spray the top of the cakes with Cooking Spray.
    5. Bake the cakes for 15 minutes, then flip. Respray them with the cooking spray. Continue cooking for 15 more minutes or until lightly golden brown.
    6. While the cakes are baking, combine the remaining cilantro, yogurt and lime juice in small bowl. Serve the sauce with the warm quinoa cakes.
    Fiber Focused
    Low Sodium
    Appetizers
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    quinoa
    1 cup

    water
    2 cup

    red onion (minced )
    1/4 cup

    garlic (minced)
    2 clove

    black beans (15-ounce, rinsed and drained)
    1 can

    cilantro (minced and divided)
    2 tbsp

    medium carrot (grated (yield about 1 cup))
    1

    all-purpose flour
    2 tbsp

    baking powder
    1 tsp

    eggs
    1

    egg white
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    remaining cilantro (minced)
    1 tbsp

    plain Greek style yogurt (non-fat)
    1 cup

    lime juice
    2

  • Quinoa Black Bean Burger

    Quinoa Black Bean Burger

    How to Make Quinoa Black Bean Burger

    This flavorful, vegetarian burger is packed with protein and fiber from black beans and quinoa. Pair with a filling salad on the side, like this Broccoli and Spinach Salad, for a satisfying, meatless meal. These are great to make ahead and freeze—after forming the patties, lay them out on a baking sheet and pop them in the freezer. Once they are frozen solid, you can take them off the sheet and store them in a freezer-safe bag. 


    15 min prep time


    30 min cook time


    9servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook dried quinoa in water according to package directions.

    2. Puree 1 can black beans, 1/4 cup salsa and egg in a blender or food processor until smooth.

    3. Pour cooked quinoa in a medium bowl; add pureed beans, remaining 1 can black beans, cornmeal, chili powder, cumin and cayenne pepper and mix together until well blended.

    4. Form bean mixture into nine, 1/2-inch thick patties.

    5. Coat a large skillet or grill pan with cooking spray and heat over medium heat. Add black bean patties and grill about 2-3 minutes per side, until slightly brown.

    6. Serve each black bean burger in lettuce wrap topped with 1 Tbsp. salsa and an avocado slice.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Kid Friendly
    Easy Pantry Recipes
    Sandwiches
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      548mg
      12%

    Ingredients

    quinoa
    1/2 cup

    water
    1 cup

    black beans (rinsed and drained)
    2 (15-oz) cans

    eggs
    1 large

    salsa (divided use)
    3/4 cup

    cornmeal
    1/4 cup

    chili powder
    1 tsp

    cumin
    1/2 tsp

    cayenne pepper (optional)
    1/4 tsp

    lettuce leaves
    9 leaves

    avocado (sliced into 9 slices)
    1 large

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

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

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp

  • Quick Butternut Squash Soup

    Quick Butternut Squash Soup

    How to Make Quick Butternut Squash Soup

    Savor rich fall flavors with this delicious and fast squash soup. Using frozen butternut squash in this recipe is a big time-saver. Check the vegetable section of the frozen food aisle.


    10 min prep time


    30 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave the frozen squash for 5 minutes.
    2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes.
    3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes.
    4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving.
    Low Sodium
    Comfort Food
    Gluten-Free
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      690mg
      15%

    Ingredients

    frozen butternut squash
    2 (12-oz) bags

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    large carrot (diced)
    1

    garlic (minced)
    2 clove

    low sodium chicken broth
    24 oz

    black pepper
    1/2 tsp

    dried sage (dried)
    1/8 tsp