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  • Air Fryer Crisp Egg Cups

    Air Fryer Crisp Egg Cups

    How to Make Air Fryer Crisp Egg Cups

    This quick and easy breakfast can be prepared in minutes and cooks in the air fryer while you get ready for your day, meaning you can have a warm, satisfying breakfast, even on a busy day! Cooking in the air fryer turns the whole-wheat bread into a crisp shell to hold an egg and slices of ham. Kids will love these cups, too, making it a perfect diabetes-friendly recipe for the whole family.

    Looking for more air fryer recipes? Check out this article.

    This recipe originally appeared in The Easy Air Fryer Cookbook. 
     


    5 min prep time


    13 min cook time


    4servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the air fryer, with the air fryer basket in place, to 375°F.
    2. Spray 4 (8-ounce) oven-proof custard cups or ramekins with nonstick cooking spray.
    3. Remove the crusts from the bread and discard or save for other use. Spread one side of the bread with the margarine. Place the bread, margarine-side-down into a ramekin and press gently to shape the bread to the cup. Repeat three more times. Slice the ham into strips about 1⁄2-inch wide. Place the strips in a single layer in the cups. Crack one egg into each cup. Sprinkle with salt and pepper.
    4. Place the filled, uncovered custard cups in the air fryer basket. Air fry for 10–13 minutes or until the eggs are softly set or done as desired. Carefully remove the ramekin from the air fryer basket. Using a hot pad, hold the cup carefully and run a knife around the sides to transfer to a plate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Kid Friendly
    Quick & Easy
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    whole wheat bread (toasted)
    4 slice

    trans-fat free tub margarine (such as I Can’t Believe It’s Not Butter)
    1 1/2 tbsp

    deli style ham
    1 slice (about 2 oz)

    large eggs
    4

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Creamy Gravy

    Creamy Gravy

    How to Make Creamy Gravy

    Creamy, pepper-seasoned gravy is a staple in southern comfort foods like biscuits and gravy and chicken fried steak. This diabetes-friendly version uses a vegetable oil-based margarine to reduce the saturated fat that’s usually found in traditional gravy. Serve this with Air Fryer Buttermilk Chicken and Southern Collard Greens for the ultimate southern comfort meal!


    5 min cook time


    4servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt reduced-fat stick margarine in a small saucepan over medium-high heat. 

    2. Stir in all-purpose flour and cook for 1 minute, stirring constantly and blending until the mixture is smooth. Season with coarse ground black pepper. 

    3. Gradually blend in skim milk. Cook, stirring constantly, until mixture bubbles and thickens.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Sauces
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      70mg
      1%

    Ingredients

    margarine stick
    1 tbsp

    all-purpose flour
    1 1/2 tbsp

    coarse-ground black pepper
    1/4 tsp

    skim milk
    2/3 cup

  • Smoky Shrimp Tostadas with Chipotle Mango Slaw

    Smoky Shrimp Tostadas with Chipotle Mango Slaw

    How to Make Smoky Shrimp Tostadas with Chipotle Mango Slaw

    I don’t know anyone who does not love Mexican food. It has gone mainstream! Nowadays, you can really find all sorts of Mexican ingredients all over the U.S. One thing I have noticed is that the flour tortilla has truly taken over and many people have forgotten about the corn tortilla. Corn tortillas have a great flavor and are much healthier than flour tortillas. One flour tortilla has 110 calories whereas one corn tortilla has just 50 calories! And of course, who can go wrong with shrimp, mango, and chipotle!


    15 min prep time


    30 min cook time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Add the tortillas, one at a time, and cook until lightly toasted and crisp, about 3 minutes on each side. Remove from the skillet and set aside.
    2. Whisk together the mayonnaise, lime zest, lime juice, chipotle chilies, adobo sauce, honey, and salt in a large bowl. Add the coleslaw, mango, and cilantro; toss to coat well.
    3. Sprinkle the shrimp with the chili powder. Heat the oil in a medium nonstick skillet over medium-high heat. Add the shrimp, in batches, and cook, turning occasionally, until just opaque in center, 2–3 minutes.
    4. Place the tortillas on each of 4 plates. Top each with one-fourth of the coleslaw mixture and one-fourth of the shrimp. Serve at once.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      450mg
      10%

    Ingredients

    6-inch corn tortillas
    4

    reduced-fat mayonnaise
    3 tbsp

    lime (zested and juiced)
    1

    chopped chipotle chilies in adobo
    1 tsp

    adobo sauce from chipotle pepper can
    1 tsp

    honey
    1 tsp

    salt
    1/2 tsp

    packaged coleslaw mix
    1 (10-oz) bag

    ripe medium mango (cut into 1/2-inch chunks)
    1

    fresh cilantro
    1/2 cup

    wild, never frozen, medium shrimp (peeled and deveined)
    1/2 lb (about 20 shrimp)

    chipotle powder
    1 tsp

    olive oil
    1 tsp

  • Instant Pot Individual Egg and Vegetable Frittatas

    Instant Pot Individual Egg and Vegetable Frittatas

    How to Make Instant Pot Individual Egg and Vegetable Frittatas

    Individual egg frittatas packed with veggies and topped with cheddar cheese make a perfectly-portioned breakfast! The Instant Pot does most of the work for you, and produces perfectly-cooked, tender frittatas. You can enjoy them right away, or make them ahead of time for weekday breakfasts on the go.

    Trying to cut carbs? Instead of corn, use any other nonstarchy vegetable you have on hand. Frittatas are a great way to use up leftover veggies before they go bad.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    20 min cook time


    4servings


    1 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat four (6-oz.) ramekins with cooking spray. Divide the corn, kale, bell pepper and onions evenly between the ramekins. Press down with back of spoon to pack slightly.
    2. Whisk together the eggs, egg whites, thyme and 1/4 tsp. salt in a 2-cup measuring cup with a spout or a medium bowl and slowly pour over each serving. Coat four 6-inch squares of foil with cooking spray and cover cups individually with a sheet of foil, coated side down.
    3. Add 1 cup water to pressure cooker pot, add trivet and 3 ramekins. Stack the fourth ramekin on top of other ramekins. Seal lid, close valve, press Manual button to 10 minutes. Use a natural pressure release for 10 minutes followed by a quick pressure release.
    4. When valve drops, carefully remove the lid. Remove ramekins and remove foil. Sprinkle evenly with the remaining 1/8 tsp. salt and cheese. Let stand 5 minutes for peak flavors and texture
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Breakfast and Brunch
    Budget Friendly
    Gluten-Free
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 frittata


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      16g

    • Potassium
      410mg
      9%

    Ingredients

    canned or frozen corn kernels
    1 1/3 cups

    chopped kale
    1 cup

    chopped red bell pepper
    1 cup

    finely chopped green onion
    1 cup

    eggs
    4

    egg whites
    4

    dried thyme
    1/4 tsp

    salt (divided use)
    1/4 tsp plus 1/8 tsp

    water
    1 cup

    reduced-fat sharp cheddar cheese (grated)
    2 oz

  • Mixed Pepper Medley

    Mixed Pepper Medley

    How to Make Mixed Pepper Medley

    This mixture is know as peperonata in Italy and is a typical garnish for roasted and grilled meats, but you could also pair it with a plant-based protein such as Moroccan Lentils with Stewed Tomatoes for a satisfying vegan meal. 

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    25 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large, wide skillet over medium heat. Add peppers, and cook until browned.
    2. Stir in garlic and cook for 1 minute. Add green olives, then reduce heat to low and cover. Cook for 20 minutes, or until peppers are tender.
    3. Stir in balsamic vinegar. Taste, and add salt if necessary.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      200mg
      4%

    Ingredients

    olive oil
    3 tbsp

    mixed red, yellow, and green bell peppers (cut into thin strips)
    2 lbs

    garlic (minced)
    6 clove

    pitted, diced green olives
    1/4 cup

    balsamic vinegar
    2 tbsp

    salt
    1/4 tsp, or to taste

  • White Bean, Lemon, and Herbed Feta Dip

    White Bean, Lemon, and Herbed Feta Dip

    How to Make White Bean, Lemon, and Herbed Feta Dip

     

    Even though it can be made in a flash, this zesty dip combines all the bright flavors of Greece in one easy-to-make dish. If you are a Mediterranean food fan, this dip will make a great addition to hummus in your repertoire. Note that when storing this dip in the refrigerator, it tends to firm up. Before serving, simply stir in water a tablespoon at a time until it becomes the desired consistency.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine cannellini beans, feta, lemon juice and zest, olive oil, mint, and oregano in a food processor. Pulsing on and off, purée until smooth.
    2. Taste and season with salt (if desired) and pepper.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mediterranean
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    canned or cooked cannellini beans
    1 1/2 cup

    Greek feta cheese (cut into small pieces or crumbled)
    1/2 cup

    juice and zest of 1 lemon
    1

    extra-virgin olive oil
    1/4 cup

    fresh mint (plus extra for garnish)
    1/4 cup

    fresh oregano (plus extra for garnish)
    1/4 cup

    freshly ground black pepper
    to taste

  • Strawberry Mascarpone Parfaits

    Strawberry Mascarpone Parfaits

    How to Make Strawberry Mascarpone Parfaits

    Mascarpone is a soft Italian cream cheese. It is so creamy and smooth that only a small bit of it is needed to add depth and character to an otherwise ordinary recipe. These parfaits are healthy enough to be served with breakfast, or decadent enough for dessert, and they can be made in only a few minutes. Save this recipe for spring and summer, when strawberries are at their peak.


    15 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place 1 cup strawberries, mascarpone, sugar, flaxseed, and cinnamon in a blender, and whip until light.

    2. Stir in yogurt. Pour 1/3 cup of mixture into each of 6 clear parfait glasses. Top with 1 layer of remaining strawberry slices (reserving 6 for garnish).

    3. Scatter 1 Tbsp granola on top of the strawberry slices in each glass, then top each glass with another layer of remaining strawberry mixture. Add another layer of 1 Tbsp granola on top of the strawberry mixture in each glass.

    4. Garnish each glass with 1 remaining strawberry slice. Cover with plastic wrap, and refrigerate for at least 2 hours to a maximum of overnight before serving.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      5mg

      2%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      4g

    • Potassium
      200mg
      4%

    Ingredients

    thinly sliced strawberries (divided)
    1 1/2 cup

    mascarpone cheese
    3/4 oz

    sugar
    1 tbsp

    whole flax seeds
    1/2 cup

    ground cinnamon
    1 tsp

    light vanilla yogurt
    1 cup

    low-fat almond granola
    3/4 cup

  • Valencian Seafood Paella

    Valencian Seafood Paella

    How to Make Valencian Seafood Paella

    Paella is known as arroz en paella in its homeland of Spain. Original paella recipes consisted of rabbit, chicken, snails, and beans. The paella pans were rubbed in ash and cooked over orange wood. This “party in a pot” is said to be a descendant of Arabian kabsah, a similar dish originating in the Arabian peninsula. Arabs introduced rice into southern Spain in the ninth century, along with spices like saffron.


    10 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook paella, uncovered, for 30–40 minutes or until all liquid is absorbed, stirring occasionally. When paella is done, allow to stand at room temperature for 10 minutes. Garnish with pimientos, and serve warm.
    2. Heat oil in a large, wide skillet over medium heat. Add onion, and cook until golden brown (about 5 minutes). Add shrimp, squid, and fish to pan. Cook until barely opaque. Add rice and lima beans, and stir in saffron, paprika, garlic, and parsley. Pour the stock over the top of the mixture, and add salt. Increase heat to high to bring to a boil, then reduce heat to low, and stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Seafood
    Dinner
    Foodie
    Main Dish
    One Pot
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      20g

    • Potassium
      360mg
      8%

    Ingredients

    olive oil
    2 tbsp

    yellow onion (diced)
    1

    jumbo shrimp (peeled and deveined)
    1/4 lbs

    baby squid (cleaned and sliced into rings)
    1 lbs

    boneless white fish fillets, such as cod or swai
    1/2 lbs

    medium-grain Spanish rice
    1 1/2 cup

    frozen lima beans (thawed and drained)
    1/2 lbs

    saffron
    1 pinch

    sweet paprika
    2 tsp

    garlic (chopped)
    1 clove

    finely chopped fresh parsley
    2 tbsp

    fish or seafood stock
    5 cup

    salt
    1/2 tsp

    jarred pimiento peppers
    1/4 cup

  • Turkey Tacos

    Turkey Tacos

    How to Make Turkey Tacos

    Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño.


    10 min prep time


    10 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the olive oil over medium-high heat.
    2. Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
    3. Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
    4. Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      19g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1/2

    finely diced jalapeño pepper
    2 tbsp

    lean ground turkey
    16 oz

    garlic (minced)
    1 clove

    ground cumin
    1 tbsp

    chili powder
    1 tbsp

    smoked paprika
    1/2 tsp

    water
    2 tbsp

    6-inch corn tortillas
    6

    avocado (diced)
    1 large

    Plain Nonfat Greek yogurt
    6 tbsp

    no-salt-added pico de gallo
    6 tbsp

  • Italian-Style Blistered Tomatoes

    Italian-Style Blistered Tomatoes

    How to Make Italian-Style Blistered Tomatoes

    Make this your new weeknight, go-to side dish. It’s super fast, super cheap, and can turn any meal into an extra-special one. You spoon them over some brown rice, make them the crowning touch over grilled chicken, or serve them alongside a fresh green salad. What an easy way to go from basic to restaurant-fancy!


    5 min prep time


    10 min cook time


    4servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet over high heat, heat the oil until it’s hot. Sauté the tomatoes for 4 to 5 minutes, or until their skins begin to brown and blister.
    2. Stir in the garlic and cook for 1 minute. Add the balsamic vinegar and sugar substitute and continue to cook for 1 to 2 minutes, or until the mixture begins to thicken. Serve hot or at room temperature.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Vegan
    Sides
    Quick & Easy
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1 tbsp

    grape or cherry tomatoes
    1 (12 oz) container

    garlic (slivered)
    2 clove

    balsamic vinegar
    2 tbsp

    sugar substitute
    equal to 2 tsp sugar