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  • Chicken and Apricot Tagine

    Chicken and Apricot Tagine

    How to Make Chicken and Apricot Tagine

    Serve this dish with whole-wheat couscous or quinoa for a traditional Moroccan meal. For a lower carb meal, serve over spiralized carrots or cauliflower rice.


    15 min prep time


    35 min cook time


    5servings


    1 chicken thigh, 1/3 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, combine the cinnamon, ground ginger, turmeric, ground black pepper and salt.
    2. Add oil and a generous amount of cooking spray to a large sauté pan over high heat.
    3. Season both sides of the chicken thighs with the spice mixture.
    4. Sear the chicken on both sides until golden brown, about 3 minutes per side.
    5. Add the onion, garlic and apricots and stir into the chicken thighs. Add the chicken broth and bring to a boil.
    6. Reduce to a simmer for 15 minutes or until chicken is cooked through and the internal temperature is at least 165°F.
    7. Remove the chicken from the pan and set aside.
    8. Bring the sauce to a low boil for 8-10 minutes or until reduced and slightly thickened.
    9. Add chicken thighs back into the sauce and stir to coat. Stir in the chopped parsley and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 chicken thigh, 1/3 cup sauce


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      18g

    • Potassium
      500mg
      11%

    Ingredients

    ground ginger
    1/2 tsp

    ground cinnamon
    1/2 tsp

    turmeric
    1/2 tsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    olive oil
    1 tbsp

    Nonstick cooking spray
    1

    boneless, skinless chicken thighs
    5 thighs (about 3 1/2-oz each)

    medium red onion (thinly sliced)
    1

    garlic (minced)
    4 clove

    dried apricots (quartered)
    1/2 cup

    low sodium chicken broth
    1 1/2 cup

    fresh parsley (chopped)
    1/4 cup

  • Chicken and Black Bean Burritos

    Chicken and Black Bean Burritos

    How to Make Chicken and Black Bean Burritos

    Here’s how to make a restaurant-style burrito fresh at home. You could also substitute lean beef or pork for chicken in this recipe.


    15 min prep time


    4servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, 1/2 cup chicken, 1/4 cup black beans, 1 1/2 Tbsp. cheese, 1/4 cup lettuce and 1/4 cup diced tomatoes.
    2. Fold into burrito. Repeat procedure for remaining 3 burritos.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        19g

        68%
      • Total Sugars
        4g

    • Protein
      37g

    • Potassium
      770mg
      16%

    Ingredients

    avocado (mashed)
    1

    large low-carb whole wheat tortillas
    4

    pico de gallo or salsa
    1/2 cup

    shredded cooked chicken breast
    2 cup

    black beans (rinsed and drained )
    1 cup

    reduced-fat shredded cheddar cheese
    6 tbsp

    shredded lettuce
    1 cup

    diced tomatoes
    1 cup

  • Chia Seed Falooda

    Chia Seed Falooda

    How to Make Chia Seed Falooda

    Falooda is a sweet milk-based dessert common in the northern part of India. It is thought to have originated from a Persian dessert known as faloodeh. Traditional Indian falooda contains vermicelli made from wheat, but in this recipe I use buckwheat noodles.


    8 hr or overnight prep time


    8servings


    1/3 cup + 3-4 Raspberries + 1/2 tbsp

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    Step-By-Step Instructions:

    1. In a large bowl, combine chia seeds and milk. Soak chia seeds for 8 hours or overnight in the refrigerator.
    2. After chia seeds have soaked, add vanilla extract. Mix well and set aside.
    3. In a medium bowl, combine the raspberries, maple syrup, rose water, and lemon. Stir gently to combine and set aside.
    4. In a short glass, add a layer of chia seed mixture, a thin layer of raspberry mixture, and a thin layer of soba noodles. Repeat for each serving and garnish each serving with pomegranate seeds.
    Indian
    Vegetarian
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/3 cup + 3-4 Raspberries + 1/2 tbsp


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    chia seeds
    1/2 cup

    low fat milk
    2 1/2 cup

    vanilla extract
    1 tsp

    raspberries
    1/2 cup

    maple syrup
    1 tbsp

    rose water
    2 tsp

    lemon juice
    1 1/2 tsp

    cooked soba noodles (rinsed in cold water)
    1/4 cup

    pomegranate seeds
    1/2 cup

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

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

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cheese and Veggie Pitas

    Cheese and Veggie Pitas

    How to Make Cheese and Veggie Pitas

    This vegetarian pita sandwich recipe is easy to make for a crowd. It’s also easy to pack and take to work so you don’t have to eat out at lunch time.


    15 min prep time


    8servings


    1/2 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice one side of each pita to open pocket, but do not cut all the way through. Set aside.
    2. Spread 1/2 Tbsp. of mayonnaise in each pita.
    3. Slice Swiss cheese into 4 even slices. Spread 2 Tbsps. of hummus on each cheese slice and sprinkle 1 Tbsp. of sunflower seeds on top.
    4. Layer lettuce leaf, onion slices, tomato slices, and cucumber slices on top of hummus.
    5. Stuff each pita with sandwich filling and cut in half.
    Veggie Rich
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Snacks
    Holidays & Entertaining
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 pita


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      580mg
      12%

    Ingredients

    large tomato (cut into 4 equal slices)
    1

    Swiss cheese (reduced-fat)
    2 1/4 oz

    medium red onion (thinly sliced)
    1

    light mayonnaise
    2 tbsp

    romaine lettuce leaves
    4

    sunflower seeds
    1/4 cup

    whole wheat pita
    4

    hummus
    1/2 cup

    medium cucumber
    1

  • Cheddar Cheese and Broccoli Soup

    Cheddar Cheese and Broccoli Soup

    How to Make Cheddar Cheese and Broccoli Soup

    The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.


    20 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.
    4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.
    Veggie Rich
    Comfort Food
    Sides
    Main Dish
    Lunch
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        3g

    • Protein
      17g

    Ingredients

    broccoli
    1 lbs

    olive oil
    1 tbsp

    onion, chopped
    1

    celery stalk, chopped
    1

    all-purpose flour
    2 tbsp

    chicken broth, reduced-sodium
    1 can

    milk, evaporated fat-free
    12-ounce can

    reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)
    1 1/4 cup

    black pepper, freshly ground
    1/2 tsp

    nutmeg salt, to taste
    1/4 tsp

  • Cauliflower with Pancetta and Onions

    Cauliflower with Pancetta and Onions

    How to Make Cauliflower with Pancetta and Onions

    Cauliflower is a great nonstarchy vegetable to cook as the holidays come up. Try this savory recipe out that will pair great with some Roasted Turkey and Vegetables.


    10 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tbsp. of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for about 8 minutes. Add in the cauliflower, salt, pepper, and bay leaf.
    2. Add in the water, cover and raise the heat to medium. Cook for about 10 to 15 minutes, stirring occasionally until the cauliflower is tender and lightly browned. Remove and discard the bay leaf. Add the cauliflower to a serving bowl. Mix together the remaining olive oil and lemon juice, and add to the cauliflower, mixing well. Top with the crisp pancetta.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    olive oil (divided)
    2 tbsp

    pancetta (sliced)
    3 oz

    onion(s) (thinly sliced)
    1 med

    cauliflower (about 1 1/4 pounds, trimmed and cut into florets (about 6 cups))
    1 small

    salt and pepper to taste
    1 pinch

    bay leaves
    1 whole

    water
    2 tbsp

    fresh lemon juice
    1 tbsp

  • Chana (Chickpea) Masala

    Chana (Chickpea) Masala

    How to Make Chana (Chickpea) Masala

    Chickpeas, or chana, are an ancient variety of legume that have been eaten in India for centuries. There are different varieties of chickpeas available, but the variety most often used are the pale, mild legumes also known as garbanzo beans. In Indian markets you’ll also find black chickpeas (or kala chana), which are darker and smaller than regular chickpeas. Chana masala is an extremely popular dish in both India and the U.S.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


    15 min prep time


    40 min cook time


    3servings


    About 2/3 cup / 109 g

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a heavy-bottomed pan over medium-high heat and add the cumin seeds. When seeds start to splutter, add the ginger and garlic and sauté for 1 minute. Add onion and sauté until the onion is golden brown, about 2 minutes.
    2. Add the paprika, amchoor powder, turmeric, coriander, tomato, and tomato paste to the onion mixture. Reduce heat to medium and saute, stirring constantly, until the masala comes together, about 2 minutes.
    3. Add chickpeas and stir to coat in the masala. Add 1 cup / 240 mL water and mix well. Simmer for 20 minutes.
    4. Once the sauce thickens, remove from heat and add lemon juice, salt, and the cilantro. Serve hot.
    Veggie Rich
    Indian
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    3 Servings



    • Serving Size

      About 2/3 cup / 109 g


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      490mg
      10%

    Ingredients

    sunflower oil
    2 tbsp

    cumin seeds
    1/2 tsp

    fresh ginger (peeled and grated)
    1-inch piece

    garlic (grated)
    2 clove

    medium red onion (finely diced)
    1

    smoked paprika (smoked)
    2 tsp

    amchoor (mango) powder
    2 tsp

    ground turmeric
    1/4 tsp

    ground coriander
    1 tsp

    medium tomato (finely diced)
    1

    tomato paste
    1 tbsp

    water
    1 cup

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

    Juice of 1/2 lemon
    1/2

    salt
    1/4 tsp

    finely minced cilantro leaves
    1 tbsp

  • Cauliflower “Rice” Salad

    Cauliflower “Rice” Salad

    How to Make Cauliflower “Rice” Salad

    This low-carb dish pairs nicely with just about everything and takes little time to make too.


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cauliflower “rice” can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process).
    2. In a large bowl, combine the cauliflower rice, cucumber, tomatoes, green onion, and olives.
    3. In a small bowl, whisk together the vinegar, oil, and mustard.Pour dressing over salad and toss to combine.
    4. Pour dressing over salad and serve with reduced fat feta cheese if desired.
    Low Carb
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower “rice”
    12 oz

    cucumber(s) (diced)
    1 cup

    grape tomatoes (cut in half)
    1 cup

    green onions (sliced)
    2

    Kalamata olives (sliced)
    3 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp