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  • Indian Salmon Stir Fry

    Indian Salmon Stir Fry

    How to Make Indian Salmon Stir Fry

    In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.


    15 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3-4 minutes. Remove the salmon from the pan and set aside.
    2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6-7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1-2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
    Low Sodium
    Low Carb
    Indian
    Seafood
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      540mg
      11%

    Ingredients

    vegetable oil (divided use)
    1 tbsp

    cumin seeds
    2 tsp

    brown mustard seeds
    1 tsp

    turmeric
    1/2 tsp

    salmon filet (skinless, cut into 1-inch cubes)
    1 lbs

    large onion (halved, peeled, and sliced into 1/2-inch slices)
    1

    garlic (minced)
    2 clove

    fresh ginger (peeled, grated)
    1 tbsp

    hot green chili peppers (finely minced, optional)
    1

    cherry tomatoes (halved)
    1 cup

  • Huevos Rancheros

    Huevos Rancheros

    How to Make Huevos Rancheros


    4servings


    1 stack

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    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place tortillas on baking sheet and bake 3 minutes on each side.
    3. Meanwhile, place the tomatoes, cumin, cayenne, and salt in a medium nonstick skillet and bring to a boil over medium-high heat. Reduce heat to medium low and cook, covered, 3 minutes or until slightly thickened. Break one egg into a measuring cup. Carefully slide egg onto the tomato mixture. Repeat with the remaining eggs. Simmer gently over medium heat, covered, 2 1/2 to 3 minutes or until whites are completely set and yolks just begin to thicken slightly.
    4. Place a tortilla on each of four dinner plates. Top with the tomato mixture and eggs. Sprinkle with cheese and cilantro.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Vegetarian
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stack


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      190mg

      63%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      380mg
      8%

    Ingredients

    corn tortillas
    4

    tomato(es) (14.5-ounce, no-salt-added, diced, drained)
    1 can

    ground cumin
    1 tsp

    cayenne pepper (optional)
    1/8 tsp

    salt
    1/2 tsp

    large eggs
    4

    part-skim mozzarella (shredded)
    1 oz

    cilantro (chopped)
    1/4 cup

  • Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    How to Make Huevos Rancheros with Pinto Beans, Brown Rice and Chicken Sausage

    Spice up your next weekend breakfast or brunch with this Huevos Rancheros recipe. It’s a great way to use leftover rice and beans. See the directions for tips on bulk cooking rice and beans. For a lower-carb version, sub cauliflower rice for the brown rice.


    5 min prep time


    20 min cook time


    4servings


    1 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a medium nonstick sauté pan with cooking spray over medium heat. Add sausage, onion and jalapeño pepper. Sauté for 2-3 minutes.
    2. Add beans, chili powder, cumin, cayenne pepper and broth. Simmer until the broth is absorbed, about 8-9 minutes
    3. Stir in brown rice and set aside.
    4. In a small bowl, whisk together eggs, egg whites, salt, pepper and cold water.
    5. Add cooking spray to another nonstick sauté pan over medium heat. Scramble eggs until just set.
    6. To serve, scoop 1 cup of sausage mixture into a bowl and top with 1/3 cup scrambled eggs and 1 Tbsp. crumbled cheese.
    7. Bulk cooking dry beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    8. Bulk cooking brown rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/3 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      580mg
      12%

    Ingredients

    nonstick cooking spray
    1

    chorizo or other spicy fully cooked chicken sausage (diced )
    2 (3-oz) links

    onion(s) (cortado en dados)
    1/2 cup

    jalapeño pepper (seeded, deveined and minced)
    1 med

    pinto beans (cooked)
    1 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    low sodium chicken broth
    3/4 cup

    brown rice (cooked)
    1 cup

    eggs
    2 large

    egg whites
    4

    salt
    1 pinch

    black pepper
    1/4 tsp

    water (cold)
    2 tbsp

    queso fresco (crumbled)
    1/4 cup

  • Honey Stone Ground Mustard Chicken

    Honey Stone Ground Mustard Chicken

    How to Make Honey Stone Ground Mustard Chicken

    Try this simple and flavorful honey mustard chicken that the family will love. Pair this with a whole grain and nonstarchy vegetable for a complete meal.


    at least 30 min or overnight prep time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all of the marinade ingredients in a medium bowl and put into a large, tightly sealed plastic bag. Marinate chicken breasts at least 30 minutes or overnight in the refrigerator for best results.
    2. Preheat grill to medium high and place chicken on grill grate. Cook under direct heat (close the grill cover) for 8-10 minutes per side.
    Low Carb
    Kid Friendly
    Grilling
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      90mg

      30%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      32g

    • Potassium
      285mg
      6%

    Ingredients

    olive oil
    1 tbsp

    Dijon-style mustard
    2 tbsp

    coarse Dijon mustard
    2 tbsp

    honey
    1 tbsp

    lemon juice
    1 tbsp

    chicken breasts (boneless, skinless, trimmed well)
    2 lbs

  • Honey Soy-Glazed Salmon

    Honey Soy-Glazed Salmon

    How to Make Honey Soy-Glazed Salmon

    Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you’ll have yourself a tasty, balanced meal!


    5 min prep time


    2servings


    1/2 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse salmon and pat dry with a paper towel.
    2. Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
    3. Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
    4. Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
    Asian
    Seafood
    Cooking for 1 or 2
    Lunch
    Quick & Easy
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 of recipe


    • Amount per serving



      Calories





      303

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      96mg

      32%

    • Sodium
      366mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        0g

        0%

    • Protein
      39g

    Ingredients

    wild-caught salmon fillet
    3/4 lbs

    Olive oil cooking spray
    1

    black pepper
    1 pinch

    salt
    1 pinch

    honey
    1 tbsp

    soy sauce (reduced-sodium)
    1 tbsp

  • Honey Mustard Chicken Thighs with Wild Rice

    Honey Mustard Chicken Thighs with Wild Rice

    How to Make Honey Mustard Chicken Thighs with Wild Rice

    Honey Dijon mustard makes these chicken thighs sweet and tangy. Adding wild rice and steamed broccoli makes this a complete, balanced meal.


    5 min prep time


    40 min cook time


    4servings


    1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli

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    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
    2. In a small bowl, combine mustard, garlic and pepper.
    3. Spread about 1 1/2 Tbsp. mustard mixture evenly on top of each chicken thigh.
    4. Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
    5. Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh with 1/2 cup wild rice and 1 cup steamed broccoli.
    Fiber Focused
    Gluten-Free
    Dinner
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      610mg
      13%

    Ingredients

    Nonstick cooking spray
    1

    honey Dijon mustard
    1/4 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    boneless, skinless chicken thighs
    1 lbs

    dried thyme
    3/4 tsp

    cooked wild rice (prepared according to package directions)
    2 cup

    broccoli (steamed)
    4 cup

  • Holiday Veggie Platter with Hummus – Quick Recipe

    Holiday Veggie Platter with Hummus – Quick Recipe

    How to Make Holiday Veggie Platter with Hummus – Quick Recipe

    It’s amazing how people will eat more veggies when they are in front of them, displayed well and served with a good dip. Hummus is a healthy dip made from chickpeas and comes in a variety of flavors.


    15 min prep time


    10servings


    about 1 cup veggies + 2 Tbsps. hummus

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange vegetables on a large, round platter. Alternate red vegetables with green vegetables in a circle on platter.
    2. Place hummus in a small bowl in center of platter.
    Veggie Rich
    Low Sodium
    Mediterranean
    Holidays & Entertaining
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      about 1 cup veggies + 2 Tbsps. hummus


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      325mg
      7%

    Ingredients

    red pepper hummus (packaged, roasted)
    1 1/4 cup

    grape tomatoes
    1 pints

    sugar snap peas
    3 cup

    broccoli florets
    3 cup

    cucumber(s) (peeled and sliced)
    1

    red peppers (sliced)
    2

  • Holiday Brussels Sprouts with Cranberries

    Holiday Brussels Sprouts with Cranberries

    How to Make Holiday Brussels Sprouts with Cranberries

    Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious!


    10 min prep time


    7servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl, add remaining ingredients and mix well.
    3. Pour Brussels sprouts on baking sheet.
    4. Bake for 25-30 minutes; toss once during baking.
    Veggie Rich
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    nonstick cooking spray
    1

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    olive oil
    2 tbsp

    balsamic vinegar
    2 tbsp

    cranberries (dried)
    1/3 cup

    black pepper
    1/4 tsp

  • High-Fiber Zucchini Muffins

    High-Fiber Zucchini Muffins

    How to Make High-Fiber Zucchini Muffins

    The pureed black beans boost the fiber in this recipe without affecting flavor. You’ll be surprised how moist these gluten-free muffins turn out, and no one would guess that they are made with beans.


    20 min prep time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line muffin tins with muffin papers and spray with cooking spray.
    2. Place black beans and water in a food processor and blend for 2-3 minutes, until you reach pumpkin consistency. Set aside.
    3. Use a paper towel to wring out excess moisture from grated zucchini, set aside.
    4. In a large bowl combine baking mix, salt, cinnamon and nutmeg.
    5. In another bowl, whisk together eggs, Splenda Sugar Blend, oil, vanilla and vinegar. Add black bean mixture and mix well.
    6. Make a well in dry ingredients and add wet ingredients. Mix well.
    7. Gently fold zucchini into muffin batter.
    8. Spoon batter into 12 muffin cups.
    9. Bake for 22-25 minutes or until a toothpick inserted in center comes out clean.
    10. Remove from oven and let muffins cool in pan for 10 minutes. Remove muffins from pan and cool completely on a wire rack.
    11. Note: If you don’t need to eat gluten-free, you can try making these muffins with a regular baking mix.
    Kid Friendly
    Gluten-Free
    Breakfast and Brunch
    Dessert
    Holidays & Entertaining
    Vegetarian
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      20mg

      7%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      5g

    • Potassium
      210mg
      4%

    Ingredients

    nonstick cooking spray
    1

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

    water
    1/4 cup

    zucchini (grated, (about 1 1/2 medium zucchini))
    2 cup

    baking mix (gluten-free, (such as Pamela’s))
    2 cup

    salt
    1/2 tsp

    ground cinnamon
    2 tsp

    ground nutmeg
    1/4 tsp

    eggs
    1

    egg whites
    2

    low calorie sugar substitute
    1/2 cup

    canola oil
    3 tbsp

    vanilla extract
    1 tsp

    Apple Cider Vinegar
    1 tsp

  • High-Fiber, Gluten-Free Brownies

    High-Fiber, Gluten-Free Brownies

    How to Make High-Fiber, Gluten-Free Brownies

    Don’t be afraid of the black beans in this recipe. You can’t taste them and they give a nutrition kick and fiber boost that you won’t find in regular brownies. Try topping them with fresh raspberries too.


    15 min prep time


    20 min cook time


    12servings


    1 brownie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9 by 9-inch square baking pan with cooking spray.

    2. In a blender, puree the beans with the oil and water. Add the eggs, cocoa, Splenda Sugar Blend, coffee, and vanilla and blend well.

    3. Add the baking mix to blender and pulse until just incorporated. Stir in mini chocolate chips. Pour into the prepared pan.

    4. Bake for 18-20 minutes

    5. Let cool at least 15 minutes before cutting and removing from the pan. Cut into 12 equal-sized brownies.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    American
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 brownie


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      124mg
      3%

    Ingredients

    nonstick cooking spray
    1 whole

    black beans (rinsed and drained)
    3/4 cup

    olive oil
    1/4 cup

    water
    2 tbsp

    eggs (1 egg plus 2 egg whites)
    3 large

    cocoa powder
    1/4 cup

    low calorie sugar substitute (plus 1 tbsp)
    1/4 cup

    instant coffee
    1 tsp

    vanilla extract
    1 tsp

    mini chocolate-chips (gluten-free)
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    1/3 cup