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  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

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

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Millet Stuffed Chicken Breasts

    Millet Stuffed Chicken Breasts

    How to Make Millet Stuffed Chicken Breasts

    Millet cooks to 4 times its original size. If you only need 1/2 cup cooked, follow the directions on the package to cook 2 Tbsps. millet.


    15 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9-inch x 13-inch baking dish with cooking spray. Set aside.
    2. Add the olive oil to a nonstick sauté pan over medium heat. Add the onions and asparagus and sauté for 4-5 minutes, or until the onions turn clear.
    3. Mix the sautéed vegetables with the cooked millet and set aside to cool.
    4. Slice a pocket into one side of each chicken breast that runs the entire length of the chicken breast, without coming out the other side.
    5. Once the millet and vegetables are cooled, stuff 1/2 cup of filling in the pocket of each chicken breast and lay them side by side in the baking dish.
    6. Brush each breast with Dijon mustard.
    7. In a small bowl, mix together the breadcrumbs, tarragon, salt (optional), and pepper. Divide the breadcrumb topping among each breast, coating the top completely. Spray each breast with cooking spray and bake for 35 minutes or until the internal temperature of chicken is 165 degrees F.
    8. Let the chicken rest for at least 5 minutes before slicing.
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      65mg

      22%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      27g

    • Potassium
      345mg
      7%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tsp

    small onion (small dice)
    1

    asparagus (trimmed and cut into 1-inch pieces)
    4 oz

    cooked whole millet
    1/2 cup

    chicken breasts (4-ounce each, boneless, skinless)
    4

    Dijon Mustard
    2 tbsp

    bread crumbs
    1/4 cup

    dried tarragon (dried)
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Mighty Greens Gazpacho

    Mighty Greens Gazpacho

    How to Make Mighty Greens Gazpacho

    Any dark leafy green would work great in this soup. Get creative and enjoy this nutrition-packed lower carbohydrate side dish.


    10 min prep time


    none cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all ingredients to a blender and blend until smooth.
    Veggie Rich
    Low Sodium
    Mexican/Southwestern
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    basil (lightly packed leaves)
    1 cup

    low-fat buttermilk
    1 cup

    garlic
    2 clove

    balsamic vinegar
    1/3 cup

    slivered almonds (blanched)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    green bell pepper (seeded and chopped)
    1 med

    mixed greens (5-ounces)
    1 package

    cucumber(s) (peeled, seeded, and chopped)
    1 large

    unsalted vegetable stock
    1 cup

    black pepper
    1/2 tsp

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mexican Quinoa Casserole

    Mexican Quinoa Casserole

    How to Make Mexican Quinoa Casserole

    This nutrition-packed dish is great as an entrée. It’s got protein from the quinoa and beans and also provides you with some vegetables!


    25 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
    2. Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.
    3. Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
    4. Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Dinner
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      10mg

      3%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    3 tsp

    onion(s) (diced)
    1

    large green pepper (diced)
    1

    garlic (minced)
    2 clove

    quinoa
    2 cup

    low sodium chicken broth (low-sodium, reduced-fat)
    1 cup

    water
    2 1/2 cup

    black beans (15.5-ounce, no-salt added, rinsed and drained)
    1 can

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

    chili powder (1)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

    cheddar cheese (reduced-fat shredded)
    1 1/2 cup

  • Mexican Skillet Egg Casserole

    Mexican Skillet Egg Casserole

    How to Make Mexican Skillet Egg Casserole


    5 min prep time


    5 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a medium nonstick skillet over medium heat. Add the eggs, cook 1 minute, and gently stir until just set (Note: eggs will still be very wet). Remove from heat.
    2. Top with the remaining ingredient in the order given. Cover and cook over medium-low heat 2–3 minutes or until cheese melts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      13g

    • Potassium
      410mg
      9%

    Ingredients

    canola oil
    1 tsp

    egg substitute
    1 1/2 cup

    canned green chiles (4.5 oz, chopped, drained)
    1 can

    cheddar cheese (shredded, reduced-fat, sharp)
    1/3 cup

    black olives (2.25 oz, sliced, drained)
    1 can

    tomato(es) (diced)
    1/2 cup

    ripe medium avocado (peeled, pitted, and chopped)
    1

    fresh cilantro (chopped)
    1/4 cup

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Sides
    Lunch
    Dinner
    Snacks
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Mediterranean Stuffed Chicken and Vegetable Ragout

    Mediterranean Stuffed Chicken and Vegetable Ragout

    How to Make Mediterranean Stuffed Chicken and Vegetable Ragout

    This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.


    20 min prep time


    60 min cook time


    4servings


    1 chicken breast, 1 cup vegetables and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9×13 baking/casserole dish with cooking spray.
    2. In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
    3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
    4. In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
    5. Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
    6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
    7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
    8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
    9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
    10. Slice chicken and serve over the vegetables.
    Fiber Focused
    Mediterranean
    Main Dish
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast, 1 cup vegetables and sauce


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      35g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
    1

    reduced-fat crumbled feta cheese
    1/3 cup

    capers (drained)
    1 tbsp

    dried oregano (divided use)
    2 1/2 tsp

    garlic (minced, divided use)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    medium zucchini (cut into 1-inch chunks)
    2

    cremini (baby bella) mushrooms (sliced)
    8 oz

    cherry tomatoes (halved)
    10 oz

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    olive oil
    1 tbsp

  • Mediterranean Turkey Wrap

    Mediterranean Turkey Wrap

    How to Make Mediterranean Turkey Wrap

    Don’t waste your money on fast food at lunch. Make this quick wrap instead and you will see that healthy eating does not have to be bland or boring!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
    2. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Mediterranean
    Sandwiches
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      470mg
      10%

    Ingredients

    hummus
    1/2 cup

    whole-wheat (wraps, heated)
    4

    lower sodium deli turkey
    8 oz

    large cucumber (peeled and diced (about 1 cup))
    1/2

    roma (plum) tomatoes (diced (about 1 cup))
    2

    reduced-fat crumbled feta cheese
    1/4 cup

  • Mediterranean Spelt Flatbread

    Mediterranean Spelt Flatbread

    How to Make Mediterranean Spelt Flatbread

    This flatbread makes a great appetizer too. Just cut it into smaller pieces for a great party food.


    15 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
    3. Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
    4. Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
    5. Pour the vegetable mixture evenly over the dough, leaving about 1/2 inch around the edge.
    6. Bake for 20 minutes, then cut into 8 pieces.
    Fiber Focused
    Mediterranean
    Foodie
    Dinner
    Vegetarian
    Snacks
    Lunch
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    warm water
    3/4 cup

    active dry yeast
    1 package

    eggs
    1

    salt (optional)
    1/2 tsp

    spelt flour (plus extra for dusting)
    2 cup

    yellow bell pepper (thinly sliced)
    1

    grape tomatoes (halved)
    1 cup

    arugula
    3 cup

    feta cheese (reduced fat)
    3 oz

    olive oil
    1 1/2 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp