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Category: Recipe

  • Roast Beef with Creamy Horseradish Sauce

    Roast Beef with Creamy Horseradish Sauce

    How to Make Roast Beef with Creamy Horseradish Sauce

    Lean meats like this roast beef can make a great holiday entrée that the whole family will love.


    10 min prep time


    1 hr 10 min cook time


    14servings


    3 ounces meat and 3 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Combine the black pepper, salt, and garlic, and rub all over the roast. Place the meat in a large roasting pan. Roast the meat for about 20 minutes. 

    2. Reduce the heat to 325 degrees F and bake for about 50 additional minutes or until a meat thermometer inserted in the roast registers 140 degrees F for medium rare. Cook longer if desired. 

    3. Remove the roast from the oven. Cover loosely with foil and let stand for 15-20 minutes. Cut the meat across the grain into thin slices. 

    4. To make the horseradish sauce, combine the horseradish, sour cream, and mustard. Serve with sliced beef. 

    Low Carb
    Comfort Food
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    14 Servings



    • Serving Size

      3 ounces meat and 3 Tbsp. sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      271mg
      6%

    Ingredients

    beef roast, bottom round, lean, ⅛” trim, boneless (all excess fat removed; leave at room temperature for 15 minutes before roasting)
    3 lbs

    black pepper
    1 1/2 tbsp

    Kosher Salt
    2 tsp

    garlic (finely minced)
    5 clove

    horseradish (peeled, grated fresh, or prepared horseradish)
    1/2 cup

    nonfat sour cream
    2 cup

    coarse Dijon mustard
    1/4 cup

  • Pad Thai Spaghetti Squash

    Pad Thai Spaghetti Squash

    How to Make Pad Thai Spaghetti Squash

    Spaghetti squash is a low-carb alternative to the traditional rice noodles in Pad Thai. One cup of cooked spaghetti squash contains just 10 grams of total carbohydrate, compared to 42 grams for the rice noodles!


    15 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut spaghetti squash in half lengthwise and remove seeds. Place squash in a microwave-safe baking dish, cut side down. Cover loosely with a lid and leave room to vent. Microwave for 10-15 minutes, rotating every 5 minutes. Squash is done when it’s soft to touch. Set aside.
    2. Heat olive oil in a large sauté pan over medium-high heat. Add scallions, carrots, zucchini and mushrooms and sauté for 5-7 minutes. Add garlic and sauté for 30 seconds. Add ginger and Pad Thai sauce and heat for 2 minutes. Mix well.
    3. Use a fork to scoop out spaghetti squash. Add the spaghetti squash “noodles” and shrimp to the pan with vegetables. Heat for another 2 minutes and mix well. Top with chopped cilantro.
    Veggie Rich
    Asian
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      105mg

      35%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      16g

    • Potassium
      630mg
      13%

    Ingredients

    medium spaghetti squash (2.5 lbs)
    1

    olive oil
    1 tbsp

    green onion (scallion) (chopped)
    1/2 cup

    carrot(s) (finely diced)
    2

    zucchini (finely diced)
    1

    white (button) mushrooms (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    ground ginger
    1/2 tsp

    Pad Thai sauce (prepared )
    2 tbsp

    shrimp (cooked, peeled and tail-off)
    8 oz

    cilantro (chopped)
    1/4 cup

  • General Tso’s Tofu with Broccoli

    General Tso’s Tofu with Broccoli

    How to Make General Tso’s Tofu with Broccoli

    Chinese food minus the takeout menu? It’s possible to produce satisfying results that keep sodium and calories in check. This recipe calls for tofu that’s patted dry and sprinkled with cornstarch before baking, so it gets brown and crispy without deep frying. Serve over brown rice or cauliflower rice for a low carb meal.


    35 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.
    2. Pat tofu dry with a paper towel.
    3. Marinate the tofu: Combine 1 tsp soy sauce, 2 tsp rive vinegar, 1 tsp oil, half of the minced garlic and half of the grated ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.
    4. Sprinkle 1 tbsp cornstarch over tofu and turn to coat evenly. Spread tofu on the baking sheet in a single layer. Bake 30 minutes, turning frequently, or until brown all sides.
    5. While the tofu is baking, whisk together broth, honey, remaining 1 tbsp soy sauce, remaining tbsp vinegar, sesame oil, remaining 2 tsp cornstarch, tomato paste and hot sauce in small bowl. Set aside.
    6. Add remaining 2 tsp vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions and the rest of the garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened.
    7. Stir the baked tofu and broccoli into the sauce and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Foodie
    Dinner
    Vegan
    Main Dish
    Lunch
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    extra firm tofu (drained and cut into 1-inch chunks)
    16 oz

    lower sodium soy sauce (divided use)
    1 tbsp plus 1 tsp

    rice vinegar (divided use)
    1 tbsp plus 2 tsp

    vegetable oil (divided use)
    3 tsp

    garlic (minced, divided use)
    2 clove

    grated ginger (divided use)
    1 tsp

    Cornstarch (divided use)
    1 tbsp plus 2 tsp

    low sodium vegetable broth
    1/2 cup

    honey or 2 packets artificial sweetener
    1 tbsp

    tomato paste
    1 1/2 tsp

    sesame oil
    2 tsp

    Asian-style hot sauce (such as sambal oelek)
    1/2 tsp

    green onion (scallion) (sliced thinly)
    2

    broccoli (steamed)
    2 cup

  • Grilled Shrimp Tacos

    Grilled Shrimp Tacos

    How to Make Grilled Shrimp Tacos

    Here’s a light and tasty summer taco recipe that’s great for a family dinner or the next time you have guests. These tacos are delicious as is, or with different toppings. Try pico de gallo, halved cherry tomatoes, sliced radishes, onion, shredded cabbage, or even half of a grilled peach.


    15 min prep time


    8 min cook time


    4servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the yogurt, mayonnaise, and chili powder. Cover and keep in the refrigerator until needed.
    3. Skewer 3 ounces of shrimp on each skewer.
    4. In a small bowl, whisk together olive oil, garlic, lime juice, salt (optional) and pepper. Brush the shrimp with the marinade and grill for 3-4 minutes on each side until the shrimp are pink and just firm. Continue to brush with the marinade while grilling, using all of the marinade.
    5. Heat the corn tortillas briefly on the grill. Remove the shrimp from one skewer and place in a tortilla. Top the shrimp with 1/4 cup shredded lettuce, a heaping tablespoon of the reserved yogurt sauce, and 2 tablespoons of salsa verde, and about 2 teaspoons cheese. Repeat for the remaining three tacos.
    Mexican/Southwestern
    Grilling
    Lunch
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      150mg

      50%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    Greek yogurt (plain, non-fat)
    1/4 cup

    light mayonnaise
    2 tbsp

    chili powder
    1/2 tsp

    shrimp (peeled and deveined)
    12 oz

    long bamboo skewers (soaked in warm water)
    4

    olive oil
    1 tbsp

    garlic (minced or grated)
    2 clove

    lime (juiced)
    1

    salt (optional)
    1/2 tsp

    black pepper (ground )
    1/4 tsp

    corn tortillas (6-inch)
    4

    lettuce (shredded)
    1 cup

    salsa verde (tomatillo salsa)
    1/2 cup

    cotija or feta cheese
    2 1/2 tbsp

  • Fresh Tomato Sauce

    Fresh Tomato Sauce

    How to Make Fresh Tomato Sauce

    Jarred tomato sauces can be high in added sugar and salt. Making it home means you can control the ingredients! Try making large batches of this sauce in summer and freezing or canning the excess so that you’ll have fresh, homemade sauce on hand all year long. If good-quality fresh tomatoes are not available, substitute approximately 24 oz. good-quality canned or boxed Italian tomatoes.


    10 min prep time


    25 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the tomatoes by scoring the skin of each one with a sharp knife from the top about 1/4 of the way down, in an “x” pattern. Then place scored tomatoes in a pot full of boiling water and boil until their skins begin to crack, approximately 2 minutes.
    2. Remove tomatoes and plunge into ice-cold water. When tomatoes are cool enough to touch, peel them. If you want a chunky sauce, dice the tomatoes and set them aside. If you want a smooth sauce, pass the tomatoes through a food mill to create a seedless purée.
    3. Heat the olive oil in a large saucepan over medium heat. When it is hot, add the garlic and crushed red chile flakes. Cook just until the garlic begins to release its aroma.
    4. Add the tomatoes, salt, pepper and basil and/or parsley. Stir well to combine, cover and reduce heat to low. Simmer for 20 minutes.
    5. Serve sauce immediately or allow to cool to room temperature before storing. This sauce will keep in an airtight container in the refrigerator for one week, or in the freezer for one month.
    Veggie Rich
    Low Sodium
    Italian
    Sauces
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g

    • Protein
      2g

    • Potassium
      595mg
      13%

    Ingredients

    olive oil (extra virgin )
    2 tbsp

    garlic (finely chopped)
    3 clove

    crushed red pepper flakes
    1 pinch

    sea salt (unrefined)
    1/8 tsp

    black pepper (freshly ground )
    1/4 tsp

    roma (plum) tomatoes (fresh, approximately 2-2 1/2 lb)
    10

    basil or parsley, or a combination (finely chopped)
    2 tbsp

  • Cauliflower Fried “Rice”

    Cauliflower Fried “Rice”

    How to Make Cauliflower Fried “Rice”

    Finely chopped cauliflower can be a remarkable nonstarchy side that’s lower in calories and carbohydrate than rice. Or make it a main dish by adding chicken breast, shrimp or tofu. To make this recipe even easier, start with packaged “riced” cauliflower that can be found fresh or frozen in many grocery stores. 


    15 min prep time


    13 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the cauliflower into small chunks and process in a food processor until rice consistency, or grate the head of cauliflower with a grater; set aside.
    2. Heat 1/2 Tbsp. olive oil in a nonstick pan over medium-high heat. Add carrots and scallions and sauté for 5 minutes.
    3. Add remaining 1/2 Tbsp. olive oil and sesame oil to pan. Add cauliflower “rice” and remaining ingredients and lower heat to medium-low. Cook cauliflower mixture for 6-8 minutes, stirring frequently. Cauliflower should be tender, but not mushy.
    Low Carb
    Veggie Rich
    Asian
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      360mg
      8%

    Ingredients

    olive oil (divided)
    1 tbsp

    sesame oil
    1 tsp

    green onion (scallion) (chopped)
    3

    soy sauce (reduced-sodium)
    1 1/2 tbsp

    low sodium chicken broth (no-salt-added, fat-free)
    1/4 cup

    ground ginger
    1/8 tsp

    large carrots (finely diced)
    2

    cauliflower florets
    3 cup

    black pepper (ground )
    1/8 tsp

  • Chicken and Bean Cassoulet

    Chicken and Bean Cassoulet

    How to Make Chicken and Bean Cassoulet

    Want winter comfort food? Try cassoulet! This recipe for slow-cooked French casserole replaces the traditional pork and duck ingredients with turkey kielbasa and chicken thighs.

    Note: This meal is slightly high in sodium, so those on a low-sodium diet should adjust their meal plan accordingly.


    15 min prep time


    30 min cook time


    8servings


    1 chicken thigh, 1/2 cup stew

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray to a large sauté pan over high heat. Season the chicken on both sides with salt and pepper. Sear the chicken on both sides until golden brown, about 5 minutes, then remove from pan and set aside.
    2. Turn heat down to medium. Add kielbasa and sauté 3 minutes. Remove from pan and set aside.
    3. Add the onion, garlic and carrots. Sauté for 3-4 minutes, then add tomato paste, thyme and chicken broth. Scrape the brown bits from the bottom of the pan and bring to a boil. Reduce to a simmer, then add the chicken and sausage back to the pan with any accumulated juices. Cover and simmer for 8 minutes. Remove the lid and simmer 5 minutes. Remove the chicken and set aside.
    4. Add the beans. Turn heat to high. Simmer for 5 more minutes until liquid is slightly reduced. Remove thyme stems.
    5. To serve, place a chicken thigh in the bottom of bowl, and pour 1/2 cup of the stew over it.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    French
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup stew


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      21g

    • Potassium
      460mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    boneless, skinless chicken thighs (Cut into 8 large pieces if 8 pieces don’t equal 1 1/2 lb)
    1 1/2 lbs

    black pepper
    1/2 tsp

    turkey kielbasa (diced)
    6 oz

    onion (diced)
    1

    garlic (minced)
    2 clove

    salt
    1/4 tsp

    carrot(s) (diced)
    2

    tomato paste
    1 tbsp

    fresh thyme
    2 sprig

    low sodium chicken broth
    1 1/2 cup

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

  • Braised Brown Rice Meatballs

    Braised Brown Rice Meatballs

    How to Make Braised Brown Rice Meatballs

    This meatball recipe makes a great addition to a hearty meal. Pair it with a side of vegetables and you have an unbeatable combination.


    5 min prep time


    30 min cook time


    4servings


    2 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350F.
    2. Add all ingredients except the vegetable juice to a bowl, and mix until well combined. Form mixture into 8 meatballs.
    3. Place meatballs in a small baking dish, add the vegetable juice, and bake for 30 minutes.
    4. Serve with a green salad dressed with a little olive oil and lemon juice, if desired.
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 meatballs


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.2g

        16%

    • Cholesterol
      115mg

      38%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      710mg
      15%

    Ingredients

    brown rice (cooked, chilled)
    1 cup

    onion(s) (chopped)
    1 cup

    smoked paprika
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1 tsp

    ground beef (lean, at least 95%)
    1 lbs

    eggs (beaten)
    1

    vegetable juice (low-sodium)
    16 oz

  • Braised Fennel and White Beans

    Braised Fennel and White Beans

    How to Make Braised Fennel and White Beans

    Pair these braised beans and fennel with a side of a chicken for a complete, comforting meal.


    15 min prep time


    1 hr 10 min cook time


    4servings


    4 pieces fennel, 1/2 cup beans and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F. Coat a 9×13-inch baking dish with cooking spray
    2. Arrange the fennel and onion in the bottom of the prepared baking dish.
    3. Pour the olive oil, broth and vinegar over the fennel and onion, and season with salt and pepper.
    4. Bake for 1 hour, stirring half way through.
    5. Stir in the beans and parsley and put back in the oven for 10 minutes.
    Veggie Rich
    Fiber Focused
    Mediterranean
    Vegetarian
    Budget Friendly
    Sides
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 pieces fennel, 1/2 cup beans and sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      8g

    • Potassium
      850mg
      18%

    Ingredients

    Nonstick cooking spray
    1

    medium fennel bulbs ((11 ounces each) stems and fronds removed, cut into eighths)
    2

    medium yellow onion (thinly sliced)
    1

    olive oil
    1 tbsp

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

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    red wine vinegar
    2 tbsp

    cannellini beans (15.5 ounce, drained and rinsed)
    1 can

    parsley (chopped)
    1/4 cup

  • Blanco Huevos Rancheros

    Blanco Huevos Rancheros

    How to Make Blanco Huevos Rancheros

    Try this meatless meal for breakfast, lunch, or dinner!


    15 min cook time


    2servings


    2 topped tortillas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 475 degrees F. Lightly coat both sides of the corn tortillas with natural butter-flavored cooking spray and place on a baking sheet. Bake 4 minutes per side or until crisp and lightly browned. Remove from the oven and let cool on the baking sheet.
    2. Meanwhile, place a large nonstick skillet over medium heat. Add the egg whites and scramble for 5 minutes or until done. Immediately stir in salt, pepper, and cheese.
    3. Place a scoop of cheesy egg whites on top of each crisp tortilla. Top each with avocado, tomatillo sauce, yogurt, jalapeno, and cilantro.
    Fiber Focused
    Mexican/Southwestern
    Breakfast and Brunch
    Vegetarian
    Dinner
    Cooking for 1 or 2
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      2 topped tortillas


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      21g

    Ingredients

    plain fat-free Greek yogurt or organic low-fat sour cream
    1/4 cup

    tomatillo sauce (commercially made (salsa verde))
    1/4 cup

    Hass avocado (peeled and diced (about 1/2 cup))
    1/2

    black pepper (freshly ground, to taste)
    1/4 tsp

    sea salt (or to taste)
    1/8 tsp

    pepper Jack (shredded)
    3 tbsp

    egg whites (large, or 1 cup 100% egg white substitute)
    8

    corn tortillas (5-inch)
    4

    small jalapeno pepper (minced, without seeds)
    1

    cilantro (fresh, chopped)
    1 tbsp