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Category: Recipe

  • Venetian Shrimp With Garlic (Schie Aglio Olio)

    Venetian Shrimp With Garlic (Schie Aglio Olio)

    How to Make Venetian Shrimp With Garlic (Schie Aglio Olio)

    This dish is one that is typically served in Venice in the cicchetti bars.


    15 min prep time


    3 min cook time


    8servings


    2 ounces shrimp

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a 4-quart pot filled with water to a boil. Boil the shrimp until they are pink outside and opaque inside, about 3 minutes. Remove from pot with slotted spoon. Toss with lemon juice, garlic, extra virgin olive oil, parsley, and salt.
    2. Serve with some cooked polenta or top a green salad with this mixture.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Seafood
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      2 ounces shrimp


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      8g

    • Potassium
      110mg
      2%

    Ingredients

    small shrimp (peeled and deveined)
    1 lbs

    large lemon (juiced)
    1

    garlic
    2 clove

    Extra Virgin Olive Oil
    1 tbsp

    fresh parsley (chopped)
    1 cup

    fine sea salt
    1/4 tsp

  • Veggie Gumbo

    Veggie Gumbo

    How to Make Veggie Gumbo

    Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.

    2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.

    3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.

    4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.

    5. Simmer, covered, for 40 minutes, stirring occasionally.

    6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Dinner
    Vegetarian
    Main Dish
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      600mg
      13%

    Ingredients

    vegetable oil
    2 tbsp

    all-purpose flour
    2 tbsp

    small onion (diced)
    1

    green bell pepper (seeded and diced)
    1

    red bell pepper (seeded and diced)
    1

    celery (diced)
    2 stalks

    garlic (minced)
    3 clove

    salt
    1 tsp

    black pepper
    1/2 tsp

    salt-free cajun seasoning
    2 tbsp

    low sodium vegetable broth
    3 cup

    baby spinach
    9 oz

    black-eyed peas (drained and rinsed)
    1 (14.5-oz) can

  • Veggie Spring Rolls with Peanut Sauce

    Veggie Spring Rolls with Peanut Sauce

    How to Make Veggie Spring Rolls with Peanut Sauce

    This recipe makes a great appetizer, but add some lean protein such as chicken or pork to the rolls and you have a light meal. To save time, use bagged coleslaw mix with cabbage and carrots.


    30 min prep time


    12servings


    1 roll with about 1 tbsp sauce

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    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, carrots, cucumbers, 1/4 cup of the cilantro and green onion.
    2. In a small bowl, whisk together peanut butter, soy sauce, vinegar, water, oil, pepper flakes, garlic, and remaining 2 tbsp cilantro.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/4 cup of vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining 11 spring rolls.
    4. Serve spring rolls with peanut sauce.
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll with about 1 tbsp sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      110mg
      2%

    Ingredients

    cabbage (shredded)
    1 cup

    carrot(s) (shredded)
    1 cup

    cucumber(s) (peeled, seeded and diced)
    1 cup

    chopped fresh cilantro
    1/4 cup plus 2 tbsp

    green onion (chopped)
    1

    peanut butter (heated in microwave for 30 seconds)
    1/4 cup

    soy sauce (gluten-free)
    3 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    canola oil
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    garlic (minced)
    1 clove

    spring roll skins
    12

  • Veggie Egg Fu Yung

    Veggie Egg Fu Yung

    How to Make Veggie Egg Fu Yung

    Try this meal for a unique Asian-inspired dish that’s also easy on the budget. It’s great for breakfast, lunch, or dinner!


    10 min prep time


    4servings


    1 patty

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    Step-By-Step Instructions:

    1. Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
    2. In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
    3. Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
    4. In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
    5. Pour the gravy over patties and serve hot.
    Asian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      8g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    canola oil
    1 tsp

    white (button) mushrooms (chopped)
    8

    small zucchini (grated)
    1

    small onion (minced)
    1/2

    canned bean sprouts (drained and rinsed)
    1 cup

    egg substitute
    4 fl.oz

    eggs
    1

    all-purpose flour
    3 tbsp

    salt (optional)
    1/2 tsp

    Cornstarch
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    soy sauce (reduced sodium)
    2 tsp

    low sodium chicken broth (fat-free, low-sodium, (12 ounces))
    1 1/2 cup

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    American
    Easy Pantry Recipes
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg
      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

  • Vegetarian Baked Beans

    Vegetarian Baked Beans

    How to Make Vegetarian Baked Beans

    You can make these baked beans with pinto beans if you prefer them over navy beans.


    15 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
    2. Mix all the ingredients in a large bowl. Pour into prepared baking pan. Cover and bake for 45 minutes. Uncover and bake an additional 30 to 40 minutes or until thickened.
    Fiber Focused
    Vegetarian
    Foodie
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    nonstick cooking spray
    1

    large onion (diced)
    1

    navy or great northern beans (rinsed and drained)
    2 (14.5-oz) cans

    low sodium vegetable broth
    1 cup

    no-salt-addded ketchup
    1/4 cup

    low-calorie brown sugar substitute
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    Dijon Mustard
    1 tbsp

    garlic powder
    1 tsp

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Vegetable Stew With Fresh Rosemary

    Vegetable Stew With Fresh Rosemary

    How to Make Vegetable Stew With Fresh Rosemary

    This stew is like a farmers’ market in a bowl with its wide range of colorful, tender vegetables, including green asparagus and zucchini, orange carrots, and bright yellow summer squash. If you have a green thumb, feel free to create new combinations based on your garden’s bounty


    20 min prep time


    22 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, bring 3 cups broth, the potatoes, carrots, and pearl onions to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes and carrots are tender.
    2. Stir in the yellow squash, zucchini, mushrooms, rosemary, pepper, and salt. Simmer covered, for 3-4 minutes, or until both squashes are slightly tender.
    3. In a medium bowl, whisk together the remaining 1 cup broth and the flour. Stir the flour mixture, asparagus, and green onions into the stew. Simmer for 2-3 minutes, or until the stew has thickened and the asparagus is tender-crisp.
    4. Just before serving, sprinkle the stew with the Parmesan.
    Veggie Rich
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      9g

    • Potassium
      1320mg
      28%

    Ingredients

    low sodium vegetable broth (fat-free, low-sodium, divided use)
    4 cup

    small red potatoes (halved)
    8

    baby carrots
    1 cup

    frozen pearl onions
    1/2 cup

    medium yellow summer squash (diced)
    1

    small zucchini (diced)
    1

    white (button) mushrooms (sliced, such as button, brown (cremini), portobello, or shiitake (stems discarded))
    4 oz

    chopped fresh rosemary or 1 teaspoon dried rosemary (crushed)
    1 tbsp

    pepper
    1/4 tsp

    salt
    1/8 tsp

    all-purpose flour
    1/3 cup

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

    green onions (sliced, green part only)
    2 tbsp

    Parmesan cheese (shredded or grated)
    1/4 cup

  • Vegetable Provencal Tart

    Vegetable Provencal Tart

    How to Make Vegetable Provencal Tart

    Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.


    30 min prep time


    50 min cook time


    8servings


    1/8 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
    2. Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
    3. Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.
    4. Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
    Veggie Rich
    French
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 tart


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      4g

    Ingredients

    nonstick cooking spray (nonstick)
    1

    large sweet Vidalia onion (halved and sliced into 1/3-inch pieces)
    1

    balsamic vinegar (good-quality)
    1 tsp

    all-purpose flour
    1 1/2 cup

    fresh thyme (chopped)
    1 1/2 tsp

    Kosher Salt (divided)
    1/2 tsp

    ice water
    1/3 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    medium zucchini (cut diagonally into 1/8-inch long slices)
    1

    black pepper (divided)
    1/2 tsp

    medium tomatoes (cut into 1/4-inch slices)
    2

    Parmesan cheese (freshly grated)
    2 tbsp

    fresh basil (chopped)
    1/4 cup