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Category: Recipe

  • Sweet Pepper, Onion and Tomato Salad

    Sweet Pepper, Onion and Tomato Salad

    How to Make Sweet Pepper, Onion and Tomato Salad

    Use red, green, yellow or orange bell peppers to make this delicious side dish even more colorful!


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except pepper, onion, and tomato and mix well.
    2. Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    cider vinegar
    1/2 cup

    garlic (sliced)
    1 clove

    sugar
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    ketchup
    1 tbsp

    Worcestershire sauce
    1 tsp

    fresh lime juice
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    cilantro (chopped)
    3 tbsp

    large bell pepper (any color, cut into thin rings)
    1

    large onion (sliced into thin rings)
    1

    large tomatoes (peeled, cut into 8 wedges)
    2

  • Sweet Onion, White Bean and Artichoke Dip

    Sweet Onion, White Bean and Artichoke Dip

    How to Make Sweet Onion, White Bean and Artichoke Dip

    This dip is a great substitute for high calorie, high fat spinach artichoke dip. Bring it as an appetizer to holiday gatherings or enjoy it at home as a snack.


    15 min prep time


    20servings


    1/20 of recipe

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    Step-By-Step Instructions:

    1. Heat the oil in a skillet over medium-high heat. Add the onion, sugar, and garlic and sauté for 5 minutes.
    2. Add the mixture to a blender or food processor. Add the remaining ingredients and puree until smooth, but thick.
    Low Sodium
    Low Carb
    Snacks
    Vegetarian
    Foodie
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    20 Servings



    • Serving Size

      1/20 of recipe


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%

    • Protein
      2g

    Ingredients

    olive oil
    2 tbsp

    small Vidalia or other sweet onion (chopped)
    1

    sugar
    1 1/2 tsp

    garlic (minced)
    4 clove

    cannellini beans (15-ounce, drained and rinsed)
    1 can

    fresh lemon juice
    2 tbsp

    dried oregano (dried)
    1 tsp

    basil (dried)
    1 tsp

    pinch cayenne
    1

    Sea salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    artichoke hearts (15-ounce, drained)
    1 can

    sun-dried tomatoes (rehydrated diced)
    1/4 cup

  • Sweet Onion Frittata with Ham

    Sweet Onion Frittata with Ham

    How to Make Sweet Onion Frittata with Ham

    Try out this savory recipe that is perfect for your busy mornings.


    15 min prep time


    8 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a medium nonstick skillet over medium-high heat until hot. Coat the skillet with nonstick cooking spray, add ham, and cook until beginning to lightly brown, about 2-3 minutes, stirring frequently. Remove from skillet and set aside on separate plate. 

    2. Reduce the heat to medium, coat the skillet with nonstick cooking spray, add onions, and cook for 4 minutes or until beginning to turn golden, stirring frequently. 

    3. Reduce the heat to medium low, add ham to the onions, and cook 1 minute (this allows the flavors to blend and the skillet to cool slightly before the eggs are added).

    4. Pour egg substitute and egg whites evenly over everything, cover and cook 8 minutes or until puffy and set.

    5. Remove the skillet from the heat, sprinkle cheese evenly over all, cover and let stand 3 minutes to melt the cheese and develop flavors. 

    Low Carb
    Italian
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      16g

    • Potassium
      202mg
      4%

    Ingredients

    deli ham (low-sodium, extra lean, chopped)
    3 oz

    sweet onion (thinly sliced)
    1 cup

    egg substitute
    3/4 cup

    egg whites
    1/2 cup

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

  • Sweet and Smoky Baked Eggs

    Sweet and Smoky Baked Eggs

    How to Make Sweet and Smoky Baked Eggs


    5 min prep time


    25 min cook time


    4servings


    1 tomato half

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    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Wash tomatoes and cut in half. Scoop out the pulp and seeds, leaving about a 1/2-inch rim of tomato.
    3. Place cut-side up in a greased glass baking dish.
    4. Sprinkle each tomato half with pepper and cumin. Break an egg into each tomato “shell.” Sprinkle each egg with 1/2 tsp of the cheese.
    5. Bake until the eggs are set, roughly 25 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Caribbean
    Main Dish
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato half


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      255mg
      5%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    2

    ground black pepper
    1 tsp

    cumin
    1 tsp

    eggs (medium)
    4

    Parmesan cheese (grated reduced-fat)
    2 tsp

  • Sweet Home Beef And Veggie Pot Roast

    Sweet Home Beef And Veggie Pot Roast

    How to Make Sweet Home Beef And Veggie Pot Roast


    15 min prep time


    8 hr cook time


    4servings


    about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2–4 quart slow cooker with cooking spray. Place the carrots, onion, and celery in bottom of the slow cooker. Top with the beef. Spoon the water, vinegar, and Worcestershire over the beef. Sprinkle evenly with black pepper and onion soup mix. Cover and cook on high setting for 4 hours or on low setting for 8 hours.
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      506mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      33g

    • Potassium
      800mg
      17%

    Ingredients

    medium carrots (scrubbed, halved lengthwise, and cut into 3-inch pieces)
    4

    medium onion (cut in eighths)
    1

    medium celery stalks (halved lengthwise and cut into 3-inch pieces)
    2

    lean chuck roast (boneless, trimmed of fat)
    1 1/4 lbs

    water
    2 tbsp

    balsamic vinegar
    1 tbsp

    Worcestershire sauce
    2 tsp

    black pepper
    1/2 tsp

    onion soup mix (dried)
    1

  • Sweet and Savory Baked Apples

    Sweet and Savory Baked Apples

    How to Make Sweet and Savory Baked Apples

    Serve these Sweet and Savory Baked Apples as a side dish or as an appetizer with whole grain crackers.


    10 min prep time


    6servings


    1

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place Ramekins on a baking sheet and coat each with cooking spray.
    3. In a mixing bowl, combine apples, melted Smart Balance, Splenda Brown Sugar, ground nutmeg and salt. Combine well.
    4. Fill each ramekin about half full of apples. Place one cheese wedge on top of apples and press to spread over the apples. Fill the ramekins with the remaining apples, mounding them over the rim of the ramekin.
    5. Bake in oven for 30 minutes. Remove from oven and top each ramekin with 1 Tbsp. of slivered almonds. Return to the oven to finish baking.
    6. Bake for 15 more minutes or until apples are bubbling and almonds are toasted. Remove from oven and let cool to just warmer than room temperature and serve. Can also be eaten cold or heated up in the microwave the next day.
    Kid Friendly
    Appetizers
    Dessert
    Foodie
    Holidays & Entertaining
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      10mg

      3%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    ramekins (5-ounce each)
    6

    nonstick cooking spray
    1

    Granny Smith or other tart apple ((medium size), peeled, seeded and diced)
    2

    Honey Crisp Apples ((medium size), peeled, seeded and diced)
    2

    melted Smart Balance Light (or no trans fat margarine)
    2 tbsp

    low-calorie brown sugar substitute
    2 tbsp

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/4 tsp

    each lite spreadable cheese wedges ((Laughing Cow Lite Swiss Cheese Wedges))
    6

    slivered almonds
    6 tbsp

  • Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Surf and Turf (Filet Medallions and Baked Crab Cakes)

    How to Make Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.


    40 min prep time


    25 min cook time


    4servings


    1 filet medallion + 1 baked crab cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    3. In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
    4. Form crab mixture into 4 1/2-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
    5. While crab cakes are baking, heat olive oil in large skillet over high heat.
    6. Season both sides of the filets with salt (optional) and cracked black pepper.
    7. When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
    8. Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
    9. Serve the steaks with 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
    Low Carb
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet medallion + 1 baked crab cake


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      24g

    • Potassium
      600mg
      13%

    Ingredients

    nonstick cooking spray
    1

    small onion (minced)
    1/2

    red bell pepper (seeded and minced)
    1/2

    lump crabmeat (drained)
    1 (6-oz) can

    whole wheat breadcrumbs
    1/4 cup

    egg whites
    2

    hot sauce
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    beef tenderloin steaks
    4 (3-oz) steaks

    salt (optional)
    1 tsp

    black pepper (cracked)
    1 tbsp

    sliced mushrooms
    2 cup

    small onion (thinly sliced)
    1

    beef broth (reduced sodium, fat-free)
    1/2 cup

  • Superfood Smoothie

    Superfood Smoothie

    How to Make Superfood Smoothie

    Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day! Superfoods provide key nutrients that are lacking in the typical western diet.


    5 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Fiber Focused
    Low Sodium
    Kid Friendly
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Snacks
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    unsweetened almond milk
    1 cup

    frozen blueberries
    1 cup

    baby spinach
    2 cup

    banana
    1

  • Super Foods Salad

    Super Foods Salad

    How to Make Super Foods Salad

    The salad tastes not only super nourishing, but is also bursting with flavor. Boost the flavor even more by adding 4 Tsp. dried cranberries, 1/4 cup pomegranate seeds or a diced orange. Or choose baby arugula for the greens.


    30 min cook time


    4servings


    1-3/4 cups salad, 1 Tbsp. dressing

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    Step-By-Step Instructions:

    1. Rinse and cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat.
    2. Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water.
    3. In a small food processor or blender, puree the oil, lemon and orange juices, 1/4 avocado, cilantro, salt and garlic.
    4. In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve immediately.
    5. Do Ahead Or Delegate: Cook the quinoa and the edamame, juice the orange, chop the cilantro, peel the garlic, prepare the dressing and dice the bell pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1-3/4 cups salad, 1 Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      605mg
      13%

    Ingredients

    quinoa
    1/2 cup

    fresh shelled edamame ((1 cup))
    6 oz

    Extra Virgin Olive Oil
    1/4 cup

    lemon (juice only (about 2 Tbsp.))
    1/2

    orange juice (preferably fresh)
    2 tbsp

    avocado (use 1/4 in the dressing and dice the remaining 3/4 for salad)
    1

    fresh cilantro or parsley (coarsely chopped)
    1/8 cup

    salt
    1/4 tsp

    garlic (peeled and halved)
    1 clove

    lettuce (head (6 ounce), chopped or torn, if necessary)
    1

    orange bell pepper (cored and diced)
    1/2

    unsalted sunflower seeds, or use pecans or pistachios
    2 tbsp

  • Sunflower-Broccoli Layer Salad

    Sunflower-Broccoli Layer Salad

    How to Make Sunflower-Broccoli Layer Salad

    You’ll want to try this delicious nutrient packed salad perfect for a summer picnic. Each serving is rich in vitamin C.


    18 min prep time


    0 min cook time


    6servings


    1-1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large glass trifle or serving bowl, layer the broccoli, onion, raisins (or dried tart cherries), and cheese.
    2. In a small bowl, whisk together the yogurt, vinegar, honey, and mayonnaise. Pour the dressing evenly over the salad.
    3. Cover and refrigerate until ready to serve. Sprinkle with the sunflower seeds just before serving.
    Low Sodium
    Veggie Rich
    Sides
    Vegetarian
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      1-1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        12g

    • Protein
      6g

    • Potassium
      415mg
      9%

    Ingredients

    bite-size broccoli florets (8 cups)
    1 lbs

    red onion (thinly sliced)
    1/2 med

    raisins (or use dried tart cherries)
    1/3 cup

    cheddar cheese (freshly shredded, extra sharp)
    1/3 cup

    plain yogurt (fat-free)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tbsp

    mayonnaise (organic or non-GMO )
    1 tbsp

    salted roasted sunflower seeds
    2 tbsp