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Category: Recipe

  • Tomato Basil Frittata

    Tomato Basil Frittata

    How to Make Tomato Basil Frittata

    This frittata makes great use of leftover spaghetti. It has all of our favorite things like tomatoes, basil, and Parmigiano-Reggiano, and the extra protein from eggs. Use a good-quality egg that is lower in saturated fat. If you like spicy dishes, use the crushed red pepper flakes instead of the black pepper. Serve with a salad or fruit and you’ll have a high-protein, quick, and easy meal. You can also add vegetables such as asparagus or broccoli to this dish.


    10 min prep time


    12 min cook time


    6servings


    1/6 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk eggs and egg whites in large mixing bowl. Add salt, pepper, basil, oregano, and Parmigiano. Mix well. Add tomatoes and spaghetti and mix well.
    2. Spray sauté pan lightly with extra virgin olive oil spray. Add egg mixture. Cook on medium-high heat about 7 minutes until the bottom is golden. Place dinner plate on top of sauté pan. Turn the pan over so that the frittata is bottom side up on the plate. Slide frittata back into the sauté pan and cook until the second side is golden, about 4-5 minutes. You can cover it to cook it more quickly.
    3. Once done, sprinkle with grated cheese. Cover to melt cheese and keep warm. Cut into wedges and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Italian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 frittata


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      12g

    • Potassium
      395mg
      8%

    Ingredients

    eggs
    3 large

    egg whites
    6

    fine sea salt
    1/2 tsp

    ground black pepper or crushed red pepper flakes
    1/2 tsp

    fresh basil leaves (chopped)
    1 cup

    fresh oregano leaves (chopped)
    1/4 cup

    parmigiano-reggiano cheese (grated)
    1/2 cup

    grape or cherry tomatoes (sliced)
    3 cup

    cooked spaghetti
    1/2 lbs

    olive oil cooking spray
    1

  • Tofu Spring Rolls

    Tofu Spring Rolls

    How to Make Tofu Spring Rolls

    You can also make these spring rolls with just the lettuce as wrapper instead of the rice paper to make this recipe even lower in carbohydrate.


    20 min prep time


    6servings


    1 spring roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a small bowl, whisk together soy sauce and Splenda Brown Sugar.
    3. Slice tofu into 6 slices. Place on the baking sheet and lightly brush each slice with the soy sauce mixture. Bake for 20 minutes. Cool completely.
    4. Once the tofu is cool, cut each slice into three smaller slices.
    5. Divide the mango and cucumber each into 6 equal portions.
    6. Soak one rice paper wrapper in warm water until softened, about 30 seconds. Lay the rice paper on a clean, flat surface. Place one lettuce leaf on top of the rice paper.
    7. Place one portion of the mango and cucumber each in the center of the rice paper. Top the vegetables with 3 small slices of tofu and two slices of avocado.
    8. Fold the left and right sides of the wrapper and lettuces into the middle until almost touching. Roll paper from the bottom to form the roll tightly. Repeat for remaining rice papers. Set aside.
    9. Combine the sauce ingredients in a small saucepan over high heat. Bring to a boil, stirring constantly. Simmer for 2 minutes. Serve warm with cold spring rolls for dipping.
    Fiber Focused
    Asian
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 spring roll


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tsp

    extra firm tofu
    12 oz

    spring roll wrappers (0.25 ounce each)
    6

    warm water
    2 cup

    lettuce leaves
    6 leaves

    mango (peeled and thinly sliced )
    1

    cucumber(s) (peeled, seeded and thinly sliced into strips)
    1 small

    avocado (sliced into 12 thin slices)
    1/2

    no-sugar-added apricot preserves (sugar-free)
    1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    Thai style chili garlic sauce
    1/2 tsp

  • Toasted Quinoa and Cabbage Salad

    Toasted Quinoa and Cabbage Salad

    How to Make Toasted Quinoa and Cabbage Salad

    Quinoa and garbanzo beans add a boost of fiber and protein to a traditional coleslaw, making it hearty enough to serve as a vegetarian entree. You can use any color quinoa for this salad, but red quinoa will give it a nice pop of color. Quinoa is not only a whole grain, but it also provides some protein.


    10 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
    2. Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
    3. In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
    4. Add quinoa and remaining ingredients. Toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Dinner
    Lunch
    Salads
    Quick & Easy
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    quinoa
    1/2 cup

    low sodium vegetable broth
    1 cup

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    rice wine vinegar
    2 tbsp

    dried dill
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    packaged coleslaw mix
    1 (14-oz) bag

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

  • Tilapia Stew with Green Peppers

    Tilapia Stew with Green Peppers

    How to Make Tilapia Stew with Green Peppers


    40 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large saucepan over medium heat until hot. Coat the pan with nonstick cooking spray, add the bell pepper, and cook 5 minutes or until beginning to lightly brown, stirring frequently.
    2. Add the tomatoes and water, increase to high heat, and bring to a boil. Reduce the heat, cover tightly, and simmer until the tomatoes are tender. Using the back of a spoon, break up the larger pieces of tomato.
    3. Add the fish and seasonings and stir very gently. Increase the heat to high and bring just to a boil. Reduce the heat, cover tightly, and simmer 3 minutes or until the fish is opaque in the center. Remove from the heat and let stand, covered, 10 minutes to develop flavors.
    Low Carb
    Seafood
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    medium green bell pepper (chopped)
    1

    can stewed tomatoes with Italian seasonings
    1

    water
    1 cup

    tilapia (rinsed and cut into 1-inch pieces)
    1 lbs

    seafood seasoning
    1/2 tsp

  • Tilapia in Coconut Curry Sauce

    Tilapia in Coconut Curry Sauce

    How to Make Tilapia in Coconut Curry Sauce

    Curry is a popular dish in several Asian countries. Try this delicious fish curry recipe served over brown rice with a side of veggies.


    10 min prep time


    1serving


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. In an oven safe sauté pan, add sesame oil and a generous amount of cooking spray over medium heat. Add onions and sauté until they turn clear but not brown, about 5 minutes.
    3. Stir in curry paste, garlic, coconut milk and peanut butter and simmer until slightly reduced.
    4. Season each tilapia filet with ground black pepper. Add filets to curry, coating both sides.
    5. Place pan in the oven for 15-20 minutes or until tilapia is just cooked through.
    6. Serve curry over 1/3 cup brown rice.
    Dinner
    Foodie
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    Nutrition facts

    1 Serving



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Trans Fats
        2.3g

    • Cholesterol
      50mg

      17%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        1g

        4%

    • Protein
      25g

    Ingredients

    sesame oil
    1/2 tsp

    nonstick cooking spray
    1

    small onion (thinly sliced)
    1/2

    Thai-style red curry paste
    2 tbsp

    garlic (minced)
    1 clove

    unsweetened coconut milk beverage
    1 cup

    natural peanut butter
    1 tbsp

    black pepper
    1 tsp

    tilapia (skinless)
    4

    cooked brown rice
    1 1/2 cup

  • Thai-Style Halibut with Mango Relish

    Thai-Style Halibut with Mango Relish

    How to Make Thai-Style Halibut with Mango Relish

    The balanced use of “sweet” and “heat” is notable in Thai cuisine. That goes for this dish, too. The “heat” comes from the thai chile peppers and the “sweet” from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish.


    15 min prep time


    18 min cook time


    4servings


    1 fillet with rounded 1/3 cup relish

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
    2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
    3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.
    Asian
    Seafood
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet with rounded 1/3 cup relish


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      27g

    • Potassium
      790mg
      17%

    Ingredients

    grapeseed oil (divided)
    1 1/2 tbsp

    green onion (scallion) (thinly sliced, green and white parts divided)
    3 whole

    Thai chile pepper or 1/2 small jalapeño pepper (minced)
    1

    mango (firm and ripe, peeled, pitted, and cut into 1/2-inch cubes (2 cups))
    1 large

    soy sauce (naturally brewed, reduced-sodium)
    1 tsp

    Juice of 1/2 lime
    1 tbsp

    halibut (5-ounces each, patted dry)
    4 whole

    sea salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    fresh cilantro or basil (chopped fresh)
    1 tbsp

  • Thai Lemongrass Beef Skewers

    Thai Lemongrass Beef Skewers

    How to Make Thai Lemongrass Beef Skewers

    For another fun appetizer using this recipe, remove the cooked beef from the skewers and serve in lettuce cups with a dash of Thai-style hot sauce.


    1 hr prep time


    10 min cook time


    12servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes.
    2. In a medium bowl, whisk the Splenda, soy sauce, pepper, garlic, and lemon grass. Add the beef to the marinade and marinate in the refrigerator for at least 1 hour (up to four hours).
    3. Prepare an indoor or outdoor grill.
    4. Remove beef from marinade and divide meat evenly onto each of the 12 skewers. Discard marinade.
    5. Grill the skewers for about 5 minutes per side.
    6. Garnish the skewers with basil, cilantro and a lime wedge.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Asian
    Appetizers
    Holidays & Entertaining
    Lunch
    Foodie
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      14g

    • Potassium
      220mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    black pepper
    1 tsp

    lean beef tenderloin (cut into 1-inch chunks)
    2 lbs

    lower sodium soy sauce
    2 tbsp

    lemongrass (minced)
    2 stalks

    bamboo skewers
    12

    low-calorie sugar substitute
    2 tsp

    basil ((Thai basil if you can find it), chopped)
    1 cup

    cilantro (chopped)
    1 cup

    lime (cut into 6 wedges each)
    2

  • Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki Creamy Chicken Salad in Lettuce Cups

    How to Make Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki sauce is typically very high in sugar. This homemade version is much lower carb than store bought. If you can find low carb teriyaki sauce in the store, you can substitute that rather than make your own.


    6servings


    1 lettuce cup, ¾ cup chicken salad

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small sauce pan, whisk together soy sauce, water, honey and garlic. Bring to a boil then reduce to a simmer. Simmer for 7-8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
    2. Once cool, add the teriyaki sauce to a large bowl. Add in the mayonnaise and Greek yogurt and whisk well to combine.
    3. Add the chicken, celery, carrots and almonds and stir well to combine.
    4. Divide the chicken salad among 6 Bibb lettuce leaves (3/4 cup of chicken salad per lettuce cup).
    Low Carb
    Foodie
    Dinner
    Salads
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 lettuce cup, ¾ cup chicken salad


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      45mg

      15%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      325mg
      7%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    water
    1/4 cup

    honey
    1 tbsp

    low-calorie sugar substitute
    1 tbsp

    garlic (grated or minced)
    1 clove

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    chicken breasts (boneless, skinless, cooked and shredded)
    1 lbs

    celery (diced)
    2 stalks

    carrot(s) (shredded)
    1

    slivered almonds (toasted)
    1/4 cup

    Bibb lettuce leaves (cleaned and dried)
    6

  • Thai Beef And Mango Salad

    Thai Beef And Mango Salad

    How to Make Thai Beef And Mango Salad

    This is a sweet and tangy meal to liven up your evening! If your kids don’t eat salad, serve them the steak, mango, and carrots separately. Serve with whole-wheat dinner rolls.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Make the marinade and marinate the meat in the refrigerator, slice the scallions, shred the carrots, if necessary, peel and dice the mango, and tear the lettuce.
    2. In a medium bowl, whisk together the lime juice, sugar, soy sauce, and oil. Lay the steak in a flat dish with sides. Pour half the marinade over it and flip the meat to coat it thoroughly. Set it aside and reserve the remaining marinade to use as a dressing for the salad.
    3. In a salad bowl, combine the scallions, carrots, cilantro or basil (optional), mango, and lettuce.
    4. (Warm the rolls now, if you are serving them.) Heat a heavy skillet over medium-high heat. Remove the steak from the marinade, discard the marinade, and cook for about 5 minutes per side until it is just cooked to desired doneness. If the outside of the steak is cooking too quickly, reduce the heat and partially cover the pan. Transfer the steak to a cutting board, allow it to cool slightly, and slice it across the grain into 1/2- inch wide strips. Dress the salad with the reserved marinade (not the marinade you used for the steak) and serve the salad topped with slices of steak.
    5. FLAVOR BOOSTER Add 1/2 teaspoon Asian chili garlic sauce to the marinade and/or serve the salad with Thai sweet chili sauce. Sprinkle the salad with fresh lime juice and chopped peanuts.
    Veggie Rich
    Asian
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      275

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        16g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    lime (juice only (1/3–1/2 cup))
    2 whole

    brown sugar
    2 tbsp

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    3 tbsp

    vegetable oil
    2 tbsp

    lean top sirloin steak ((or use boneless, skinless chicken breasts or meatless chicken or steak strips))
    1 lbs

    green onion (scallion) (thinly sliced)
    2 whole

    shredded carrots (matchstick cut)
    2 cup

    fresh cilantro or basil (chopped (optional))
    1/2 cup

    mango (peeled and diced)
    1 med

    Boston lettuce leaves (torn into bite-sized pieces)
    1 head

  • Tasty Cooked Greens

    Tasty Cooked Greens

    How to Make Tasty Cooked Greens

    Use mustard, turnip, kale, or collard greens for this recipe which ends up costing just 49 cents per serving!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
    2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
    3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
    4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
    Veggie Rich
    Low Sodium
    Low Carb
    Budget Friendly
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    tender greens (fresh)
    2 lbs

    corn oil
    2 tsp

    onion(s) (chopped)
    1/2 cup

    water
    1 1/4 cup

    chicken bouillon (cube, reduced-sodium)
    1

    salt
    1/4 tsp

    sugar
    1 tsp

    Tabasco sauce
    1