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  • Potato Crusted Bacon Quiche

    Potato Crusted Bacon Quiche

    How to Make Potato Crusted Bacon Quiche

    Author Robyn Webb says, “Quiche is the ultimate comfort food. But this time, we eliminate the fatty pastry crust in favor of something much more fun!! By using frozen shredded hash browns, we eliminate the fat and add some crispy crunchy texture that adds a double dose of comfort to a true favorite.”


    15 min prep time


    1 hr, 5 min cook time


    8servings


    1/8 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. To make the crust, combine the crust ingredients and press into a 9-inch quiche or pie pan, covering the sides and bottom. Bake the crust for 10 minutes and remove from the oven and set aside.
    2. Cook the bacon in a large skillet over medium-high heat until crispy, about 3 minutes. Remove from the skillet and crumble. In the pan drippings sauté the onion, add the frozen thawed broccoli, and sauté for 3 minutes.
    3. In a bowl, combine the milk, cream cheeses, eggs, egg whites, parsley, salt, and pepper. Mix well. Add the cheddar cheese and cooked bacon.
    4. Spread the broccoli mixture on the bottom of the cooked crust. Pour over the milk mixture. Bake for 15 minutes at 425°F. Lower the heat to 325°F and continue to cook for about 35 minutes until a knife inserted comes out clean.
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 quiche


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      10g

    Ingredients

    shredded frozen hash browns (For the crust, with excess water drained.)
    2 1/2 cup

    egg white (For the crust, beaten until frothy)
    1

    Parmesan cheese (For the crust)
    1 tbsp

    dried basil (For the crust)
    1 tsp

    Kosher Salt (For the crust)
    1/4 tsp

    slices reduced-fat bacon
    2

    small onion (chopped)
    1

    package frozen chopped broccoli (thawed and drained, patted dry)
    1

    1% milk
    1 cup

    cream cheese (fat-free)
    1/4 cup

    cheese (reduced-fat cream)
    1/4 cup

    eggs
    2

    egg whites
    2

    parsley (chopped fresh )
    2 tbsp

    Kosher Salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    extra-sharp reduced-fat cheddar cheese ((such as 75% less fat Cabot extra sharp cheddar))
    1/2 cup

  • Potato Casserole

    Potato Casserole

    How to Make Potato Casserole

    A cheesy potato casserole is a holiday favorite for many families. However, this dish is typically loaded with calories, fat, and carbohydrates. This healthier version of potato casserole will save you several hundred calories and several grams of fat.


    10 min prep time


    16servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F.
    2. Coat a 13 x 9-inch pan with cooking spray. Spread hash browns on bottom of pan.
    3. In a large nonstick skillet, melt margarine over medium-high heat. Add onion and sauté until clear. Add remaining ingredients and mix well. Cook about 5 minutes, stirring occasionally.
    4. Pour soup mixture over hash browns. Bake for 50-60 minutes.
    Comfort Food
    Sides
    Holidays & Entertaining
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    Nutrition facts

    16 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      9mg

      3%

    • Sodium
      189mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%

    • Protein
      5g

    Ingredients

    nonstick cooking spray
    1

    frozen hash browns
    2 lbs

    margarine
    1 tsp

    onion(s) (chopped)
    1/2 cup

    black pepper
    1/2 tsp

    cream of chicken condensed soup (10-3/4 ounce, low-fat)
    1 can

    sour cream (fat-free)
    1 cup

    cheddar cheese (reduced fat, shredded)
    1 1/4 cup

    skim milk (fat-free)
    1 cup

  • Potato and cauliflower salad

    Potato and cauliflower salad

    How to Make Potato and cauliflower salad

    Vinegar-based dressing in this potato salads cuts down on the fat and calories that are in a mayonnaise-based potato salad. Plus, we’ve subbed cauliflower for some of the potatoes to cut down on the carbs and increases the fiber, making this a heart-healthy, diabetes-friendly alternative to traditional potato salad.


    10 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Coat a baking sheet with cooking spray.
    2. Lay cauliflower and potatoes in a single layer on the baking sheet and coat the vegetables with cooking spray. Roast for 45 minutes until vegetables are golden brown and tender.
    3. In a large bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, honey and parsley.
    4. Add red onion, bell pepper and hot potatoes and cauliflower right out of the oven. Toss well to coat.
    5. Refrigerate salad until cooled (at least 1 hour). Stir again before serving.
    Low Sodium
    Veggie Rich
    Foodie
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cauliflower florets (roughly chopped)
    4 cup

    red potatoes (cut into 1 inch chunks (equals 4 cups cut))
    5

    balsamic vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tsp

    honey
    1 tbsp

    fresh parsley (chopped)
    1/4 cup

    minced red onion
    1/4 cup

    red bell pepper (seeded and diced)
    1

  • Portobello Mushrooms & Onions with Balsamic Glaze

    Portobello Mushrooms & Onions with Balsamic Glaze

    How to Make Portobello Mushrooms & Onions with Balsamic Glaze

    This sautéed mushroom mixture is great as a Bruschetta topping, a side dish for a grilled protein, or a pasta topping. It can even be served as an appetizer or hors d’oeuvre. This great recipe can be made a day ahead of time and reheated or brought to room temperature before serving.


    10 min prep time


    30 min cook time


    15servings


    1/15 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a sauté pan and thinly film with olive oil. Add onion, garlic, and mushrooms. Cook until soft and onions are translucent. Add salt and pepper to taste and red pepper, if desired.
    2. Heat balsamic vinegar in a small saucepan, bring to a boil, and reduce to low. Cook until syrupy, or the vinegar lightly coats the back of a spoon, about 20 minutes. Set aside.
    3. Spread mushroom mixture on grilled bread and drizzle with balsamic vinegar.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    15 Servings



    • Serving Size

      1/15 recipe


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    olive oil
    2 tsp

    onion(s) (thinly sliced)
    2 cup

    garlic (minced)
    2 clove

    Portobello mushrooms (sliced 1/4-inch thick, or 16 ounces of any mushroom)
    6

    Sea salt to taste
    1

    Pepper to taste (Freshly ground)
    1

    crushed red pepper flakes (optional)
    to taste

    balsamic vinegar
    3/4 cup

  • Pork Tacos

    Pork Tacos

    How to Make Pork Tacos

    This recipe calls for pork tenderloin – one of the leaner cuts of pork out there. You can also top these tacos with avocado and fresh salsa, and additional veggies like red onion and bell pepper.


    45 min prep time


    30 min cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl combine lime juice, garlic, chili powder, cumin, oregano, salt and pepper. Add pork and coat well. Marinate in refrigerator for 30 minutes up to 4 hours.
    2. Preheat oven to 375 degrees. Place tenderloins in a shallow baking dish and bake for 30 minutes or until pork is done.
    3. Remove pork from oven and let rest for 10 minutes. Cut pork into 1-inch chunks.
    4. Serve pork in warm tortillas topped with tomatoes, 2 Tbsps. of lettuce and 1 1/3 Tbsps. cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mexican/Southwestern
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      270mg
      6%

    Ingredients

    lime (juiced)
    2

    garlic (minced)
    2 clove

    chili powder
    1 1/2 tbsp

    cumin
    1 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    pork tenderloin
    20 oz

    small flour or corn tortillas (warmed)
    12

    tomato(es) (diced)
    2

    lettuce (shredded)
    1 1/2 cup

    reduced-fat, shredded cheddar cheese
    1 cup

  • Pork Chops Stuffed with Apples and Dates

    Pork Chops Stuffed with Apples and Dates

    How to Make Pork Chops Stuffed with Apples and Dates

    Serve up this elegant dish at your next dinner party. It’s packed with flavor and even provides a serving of fruit!


    15 min prep time


    30 min cook time


    8servings


    1 chop + 5 Tbsps. of stuffing

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the wine with the apples, dates, walnuts, thyme, and honey.
    2. Make a horizontal slit in each pork chop. Stuff equal portions of the mixture into each chop.
    3. Sprinkle each chop with salt and pepper.
    4. Heat a large skillet over medium heat. Add half the canola oil, and sear 4 of the chops for about 7 to 8 minutes per side. Add the remaining oil to the pan, and repeat with the remaining chops.
    5. *Nutrition facts do not include added salt
    Low Sodium
    Dinner
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 chop + 5 Tbsps. of stuffing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.8g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      22g

    • Potassium
      410mg
      9%

    Ingredients

    Gala apples (chopped, unpeeled)
    2 cup

    sweet Madeira wine (divided)
    2 tbsp

    pitted dried dates (diced)
    1/2 cup

    walnuts (coarsely chopped)
    2 tbsp

    fresh thyme (minced)
    2 tbsp

    honey
    1 tsp

    lean boneless pork chops (4-ounce each, about 3/4-1 inch thick)
    8

    salt and pepper to taste
    1

    canola oil
    2 tsp

  • Pork Souvlaki

    Pork Souvlaki

    How to Make Pork Souvlaki

    Souvlaki are Greek kebabs made with marinated meat. You can use any meat of your choice—try it with chicken, shrimp or lamb. To pull the meal together, serve the grilled meat in a pita pocket topped with tzatziki and other vegetables, like tomato, red onion, bell pepper, or lettuce.


    10 min prep time


    12 min cook time


    4servings


    1 stuffed pita half

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While the skewers are soaking, cut pork tenderloin into 1 inch cubes.
    2. In large bowl, whisk together lemon juice, oil, garlic, oregano and pepper. Add pork and stir to coat.
    3. Marinate for 10 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the pork is marinating, preheat the broiler. Coat a baking sheet with cooking spray or line with foil. Set aside.
    4. Thread pork onto 8 skewers and lay on the baking sheet so they are not touching. Brush the skewers with remaining marinade, using all the marinade.
    5. Place the skewers in the broiler 6 inches away from heat for 6 minutes. Turn the skewers and cook an additional 6 minutes.
    6. In a small bowl, whisk together yogurt, cucumber, garlic, lemon juice, salt and pepper to make the tzatziki sauce.
    7. Cut the pitas in half and carefully form a pocket in each half. Spread 1/4 cup tzatziki sauce inside each pita half, then add the pork from two skewers to each. Serve as is, or stuff with additional toppings such as lettuce, tomato, and onion.
    Mediterranean
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed pita half


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      560mg
      12%

    Ingredients

    bamboo skewers
    8

    pork tenderloin
    1 lbs

    lemon juice
    1/4 cup

    olive oil
    1 tbsp

    garlic (minced or grated)
    4 clove

    dried oregano
    1 tbsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    Plain Nonfat Greek yogurt
    1/2 cup

    large cucumber (peeled, seeded and grated)
    1

    garlic (minced or grated)
    1 clove

    fresh lemon juice
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain pocket style pitas
    2

  • Pork and Avocado Salad

    Pork and Avocado Salad

    How to Make Pork and Avocado Salad


    5 min prep time


    10 min cook time


    4servings


    about 1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill pan or large skillet coated with cooking spray over medium-high heat. Cook the pork 4 minutes on each side or until slightly pink in center. Place on cutting board to cool.
    2. Chop pork and place in a large bowl with 1/2 teaspoon salt and 1/2 teaspoon pepper, if desired, and remaining ingredients; toss gently until well blended.
    Low Sodium
    Grilling
    Dinner
    Main Dish
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 1/3 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      28g

    • Potassium
      830mg
      18%

    Ingredients

    pork loin chops (boneless center-cut)
    1 lbs

    ripe medium avocados (chopped)
    2

    lemon
    1/4 cup

    fresh parsley or cilantro (chopped)
    1 cup

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1