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  • Hard Boiled Egg

    Hard Boiled Egg

    How to Make Hard Boiled Egg

    Eggs are naturally diabetes-friendly food that are packed with protein and low-carb. Plus, they make for great ingredients in a number of different recipes, including our Easy Egg Salad. It seems like there are hundreds of recipes for hard-boiled eggs online, but this one from Chef Jennifer Lamplough is our favorite because it’s nearly full-proof and gives consisent results. Her secret? Buy and refrigerate the eggs you plan to hard boil 10 days to 2 weeks before you hard boil them. Older eggs hard boil and peel better than fresh eggs. Also, if you overcook them, the yolk will get a greenish ring around it. This scares a lot of first-time cooks, but don’t worry. It’s perfectly fine to eat, it just means it’s slightly overcooked.


    2 min prep time


    20 min cook time


    6servings


    1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the eggs in a single layer on the bottom of a large sauce pan and cover with cold water so that there is about an inch of water over the eggs.
    2. Place the pan on a stovetop burner but before turning on the heat, set a timer for 20 minutes.
    3. Start the timer then turn the heat to high and bring to a boil. Once boiling, reduce to a gentle simmer and simmer until the timer goes off.
    4. When the timer goes off, immediately drain the water from the pan then gently shake the eggs in the pan to crack the shells.
    5. Cover in ice water and let sit in the ice water for 15 minutes.
    6. Drain the ice water, then gently roll each egg on a paper towel to loosen the shell, and peel the shell off of the egg.
    7. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Snacks
    Breakfast and Brunch
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 egg


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      187mg

      62%

    • Sodium
      62mg

      3%

    • Total Carbohydrate
      0.6g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0.6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      63mg
      1%

    Ingredients

    eggs
    6 large

    water
    4 cup

  • Easy Egg Salad

    Easy Egg Salad

    How to Make Easy Egg Salad

     Egg salad is a super-simple and low-carb recipe that taste’s great on it’s own, but also shines in a number of other meals. Perfect for leftovers, it’s also inexpensive and very tasty, so go ahead and make a double batch to have on hand. 

    Serve the salad on a bed of salad greens, on whole grain toast, in a whole grain tortilla wraps, on whole grain crackers, or with whole grain tortilla chips as a snack.


    5 min prep time


    20 min cook time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place eggs in a saucepan and ensure they are covered in water. Place saucepan on heat and bring to a boil. Turn off the heat, cover, and let the eggs cook for 9-12 minutes. Place eggs in an ice bath and peel eggs. 

    2. Cut hard boiled eggs in half and remove three of the yolks from the 6 eggs (you should end up with 6 egg whites and 3 egg yolks total). Add to a medium bowl and lightly mash with a fork.

    3. Add the remaining ingredients and stir to combine.

    4. Store in an airtight container in the refrigerator for up to one week.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    Salads
    Vegetarian
    Sandwiches
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      6g

    • Potassium
      91mg
      2%

    Ingredients

    black pepper
    1/4 tsp

    light mayonnaise
    1/4 cup

    Dijon Mustard
    1 tsp

    celery (diced)
    1 stalks

    eggs
    6 large

  • Basic Bean Burger

    Basic Bean Burger

    How to Make Basic Bean Burger

    Looking for a tasty, protein-filled burger that’s budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.


    10 min prep time


    15 min cook time


    8servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
    2. Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
    3. Form bean mixture into 8, 1/2-inch thick patties.
    4. Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
    5. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Sandwiches
    Easy Pantry Recipes
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      330mg
      7%

    Ingredients

    canned beans (any type) (drained and rinsed)
    2 15-ounce cans

    yellow onion (minced)
    1/2 cup

    cooked whole grain such as brown rice, oatmeal, or quinoa
    1 cup

    eggs
    1 large

    garlic powder
    1 tsp

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Almost Smooth Salsa

    Almost Smooth Salsa

    How to Make Almost Smooth Salsa

    Are you a smooth or chunky salsa lover? If you like your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    12servings


    2 tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the tomatoes, bell pepper, onion, jalapeño, and cilantro
      to a medium bowl. Add the lime juice, olive oil, salt, and black
      pepper. Toss to evenly coat.
    2. Using an immersion blender, blend until almost smooth,
      leaving some chunks in the salsa.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salad Dressings & Condiments
    Sauces
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      2 tbsps


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    • Potassium
      65mg
      1%

    Ingredients

    roma (plum) tomatoes (diced)
    2

    green bell pepper (diced)
    1/4

    red onion (diced)
    1/4

    jalapeño pepper (seeded, veins removed, diced)
    1/2

    chopped fresh cilantro
    3 tbsp

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Lemon Chicken with Rosemary and Garlic

    Lemon Chicken with Rosemary and Garlic

    How to Make Lemon Chicken with Rosemary and Garlic

    Cooking chicken on the stovetop can be tricky, and if the breasts are too thick, they may not cook through. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.

    Complete your plate: Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.

     


    15 min prep time


    13 min cook time


    4servings


    5 ozs

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.

    2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.

    3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      5 ozs


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      30g

    • Potassium
      270mg
      6%

    Ingredients

    garlic (minced)
    2 clove

    lemon (juice and zest)
    1 whole

    white wine
    2 tbsp

    Cornstarch
    2 tsp

    chicken tenderloins
    1 1/4 lbs

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    olive oil
    2 tbsp

    fresh rosemary
    2 tbsp

  • Southwest-Style Turkey Meatloaf

    Southwest-Style Turkey Meatloaf

    How to Make Southwest-Style Turkey Meatloaf

    A nice way to add whole grains into protein dishes—such as meatloaf, hamburgers, and meatballs—is to use quick-cooking oats instead of regular bread crumbs. The fiber in the oats has been shown to help lower cholesterol.

    Complete your Plate: For a classic “meat-and-potatoes” meal, pair with Mashed Red Potatoes. Add a Green Salad with Orange and Avocado for a balanced meal. 

     


    15 min prep time


    1 hr cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with nonstick cooking spray.

    2. Add all of the remaining ingredients to a large bowl. Gently mix the ingredients until well combined.

    3. Spoon the mixture into the prepared loaf pan, using the back of the spoon or a spatula to even out the top. Place the loaf pan in the oven and bake until a thermometer inserted into the center of the meatloaf reads 165°F, 1 hour.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Easy Pantry Recipes
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/2 lbs

    quick cooking oats
    1 cup

    yellow onion (finely chopped)
    1 large

    eggs (beaten)
    2

    green bell pepper (finely diced)
    1

    ketchup
    1/2 cup

    garlic (minced)
    3 clove

    chili powder
    1 tbsp

    ground cumin
    2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Seared Scallops with Pesto Sauce

    Seared Scallops with Pesto Sauce

    How to Make Seared Scallops with Pesto Sauce

    Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.


    20 min prep time


    4 min cook time


    4servings


    4 scallops with 2 tbsps sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the pesto: Add the basil,
      3 Tbsp of the olive oil, and the garlic
      to a blender; pulse until a rough paste
      forms. Add the yogurt, vinegar, and
      salt and purée until smooth.
    2. Dry the scallops with a paper
      towel and sprinkle with the pepper.
    3. Heat the remaining 2 Tbsp of olive
      oil and the butter in a large saucepan
      over medium-high heat. Add the
      scallops and cook until browned, 1½
      to 2 minutes per side. Using tongs,
      remove the scallops and place them
      on a plate to cool.
    4. Spoon 2 Tbsp of the pesto sauce
      onto each of 4 plates and top with
      the warm scallops.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 scallops with 2 tbsps sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      13g

    • Potassium
      300mg
      6%

    Ingredients

    fresh basil leaves
    2 cup

    olive oil (divided use)
    5 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    1/4 cup

    red wine vinegar
    1 tbsp

    salt
    1/8 tsp

    sea scallops
    3/4 lb (about 16 scallops)

    black pepper
    1/4 tsp

    unsalted butter
    1 tbsp

  • Mustard-Herb Roasted Pork Tenderloin

    Mustard-Herb Roasted Pork Tenderloin

    How to Make Mustard-Herb Roasted Pork Tenderloin

    One of the simplest ways to cook pork tenderloin is in the oven. Brush the seasonings onto the tenderloin and within 40 minutes you have a perfectly cooked, delicious, lean protein. You can roast a side vegetable in the oven alongside the pork tenderloin—try this recipe for Roasted Beets with Lemon and Dill.


    10 min prep time


    40 min cook time


    4servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F.
      Coat a baking sheet with nonstick
      cooking spray.
    2. In a small bowl, whisk together the
      olive oil, mustard, garlic, basil, thyme,
      rosemary, ¼ tsp of the salt, and 1/8 tsp
      of the pepper.
    3. Sprinkle the pork tenderloin with
      the remaining ¼ tsp of salt and 1/8 tsp
      of pepper. Using a brush, spread the
      mustard mixture over the entire pork
      tenderloin. Discard any unused
      mustard mixture. Place the pork
      tenderloin on the prepared baking
      sheet and cook until a thermometer
      inserted into the thickest part of the
      tenderloin reads 145° F, about
      40 minutes. Let the pork rest for
      10 minutes before slicing.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    One Pot
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      22g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    garlic (minced)
    3 clove

    dried basil
    1 tsp

    dried thyme
    1 tsp

    dried rosemary
    1 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    pork tenderloin
    1 lbs

  • BBQ Popcorn

    BBQ Popcorn

    How to Make BBQ Popcorn

    Popcorn has a bad reputation as a salty, buttery junk food. But without all the salt, butter, and oil that movie theaters add, popcorn is actually a healthy whole grain snack. It’s also low in calories, allowing for generous portion sizes compared to other snack foods. This popcorn recipe gets its flavor from a little bit of barbecue sauce and smoked paprika. You can use store-bought barbecue sauce (look for a brand with no added sugar), or whip up this quick and easy Fruit-Sweetened BBQ Sauce.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    5 min prep time


    10 min cook time


    2servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the barbecue sauce, smoked paprika, and salt; set aside.
    2. In a large saucepan over medium heat, fully heat the oil. Add the popcorn kernels, cover with a lid, and periodically shake the saucepan until you hear the popping begin. Let the popcorn pop undisturbed until it stops, about 3 minutes. Carefully remove lid.
    3. Immediately pour the barbecue sauce mixture onto popcorn while over medium heat. Stir well until the popcorn is lightly coated and re-crisped, about 2 minutes. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Vegan
    Snacks
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      100mg
      2%

    Ingredients

    no-sugar-added barbecue sauce or <a href=”https://www.diabetesfoodhub.org/recipes/fruit-sweetened-bbq-sauce.html” target=”_blank”>Fruit-Sweetened BBQ Sauce</a>
    1 tbsp

    smoked paprika
    1/2 tsp

    salt
    1/8 tsp

    avocado oil or sunflower oil
    2 tsp

    popcorn kernels
    1/4 cup

  • Just Peachy Yogurt and Granola Jar

    Just Peachy Yogurt and Granola Jar

    How to Make Just Peachy Yogurt and Granola Jar

    Flavored yogurts from the store are usually full of added sugars. You can easily make your own at home, starting with plain yogurt and adding fresh or frozen fruit, fruit preserves, and granola. Try this combo made with peaches! Top with store-bought granola (look for a brand with low added sugar) or make this quick and easy Fruit-Sweetened Granola. You can make several jars ahead of time for a quick grab-and-go breakfast. Add the granola just before eating to keep it crunchy.

    This recipes comes from The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN.

     

     


    8 min prep time


    2servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. In a liquid measuring cup, stir together the yogurt, fruit spread, and vanilla.

    2. In each of two jars, layer the peaches, yogurt mixture, and granola. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Vegetarian
    No Cook
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      450mg
      10%

    Ingredients

    Plain Nonfat Greek yogurt
    1 1/3 cup

    fruit-sweetened peach or apricot jam
    1 1/2 tbsp

    vanilla extract
    1/4 tsp

    fresh or frozen peaches
    1 cup

    low-fat granola
    1/3 cup