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Tag: comfort food

  • Whole Grain Chicken Pot Pie

    Whole Grain Chicken Pot Pie

    How to Make Whole Grain Chicken Pot Pie

    Chicken pot pie is traditionally high in fat and carbohydrate. This lighter version is full of lean protein, veggies, and whole grains.


    10 min prep time


    45 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray and set aside.

    2. In a large bowl, sift together the whole wheat flour and baking powder. Cut in the margarine and then add the parsley and 1 cup milk, and gently stir to combine. Refrigerate until needed.

    3. Add the olive oil and a generous amount of cooking spray to a large nonstick sauté pan over medium-high heat. Add the carrots, celery, onion and mushrooms. Sauté for 10 minutes or until the vegetables are soft but not mushy.

    4. Stir in the cooked chicken.

    5. In a small bowl, whisk together the flour, 1 1/2 cup milk, salt and ground black pepper. Add to the vegetable mixture and bring to a boil. Reduce to a simmer for 2 minutes. Remove from heat.

    6. Pour the chicken and vegetable mixture into the baking dish. Drop clumps of the whole wheat crust mixture on top of the chicken and vegetable mixture (the topping will be very sticky). Use a spoon to gently spread the topping.

    7. Bake for 20 minutes and serve.

    Fiber Focused
    Kid Friendly
    Comfort Food
    American
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      556mg
      12%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour
    2 cup

    baking powder
    4 tsp

    cold margarine (trans-fat-free)
    4 tbsp

    parsley (dried)
    1 tbsp

    skim milk (divided)
    2 1/2 cup

    olive oil
    1 tsp

    carrot(s) (diced)
    2

    celery stalks (diced)
    2

    large onion (diced)
    1

    white (button) mushrooms (sliced)
    8 oz

    cooked chicken (chopped)
    12 oz

    flour
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Veggie Gumbo

    Veggie Gumbo

    How to Make Veggie Gumbo

    Serve this gumbo over 1/3 cup cooked brown rice or quinoa. If you are only cooking for one or two people, you can easily freeze leftovers from this recipe to save for a later date.


    20 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the vegetable oil to a large pot over medium-high heat. Add the flour and cook, stirring, until golden, about 3 minutes.

    2. Add the onion, bell peppers, celery, and garlic. Reduce the heat to medium and cook, stirring frequently, until the vegetables soften, about 5-7 minutes.

    3. Add the salt (optional), ground black pepper, and Cajun seasoning. Cook for another minute.

    4. Pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a boil, then reduce to a simmer and cover.

    5. Simmer, covered, for 40 minutes, stirring occasionally.

    6. Add the spinach and black-eyed peas. Continue to simmer until the spinach is wilted.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Dinner
    Vegetarian
    Main Dish
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      600mg
      13%

    Ingredients

    vegetable oil
    2 tbsp

    all-purpose flour
    2 tbsp

    small onion (diced)
    1

    green bell pepper (seeded and diced)
    1

    red bell pepper (seeded and diced)
    1

    celery (diced)
    2 stalks

    garlic (minced)
    3 clove

    salt
    1 tsp

    black pepper
    1/2 tsp

    salt-free cajun seasoning
    2 tbsp

    low sodium vegetable broth
    3 cup

    baby spinach
    9 oz

    black-eyed peas (drained and rinsed)
    1 (14.5-oz) can

  • Vegetarian Shepherd’s Pie

    Vegetarian Shepherd’s Pie

    How to Make Vegetarian Shepherd’s Pie

    Enjoy this comforting classic knowing it has been made diabetes-friendly. By swapping the ground beef for a medley of lentils and vegetables, the calories and fat are lowered but the flavor is elevated. 


    20 min prep time


    1 hr 15 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray.

    2. While the lentils are cooking, add the olive oil to a large sauté pan over medium-high heat. Add the mushrooms and sauté until cooked through and all the liquid is evaporated. 

    3. Add the onion, carrots, celery, green beans, and garlic, and sauté until the onions turn clear and the carrots start to soften. 

    4. Add one cup of the cooked lentils and any liquid into the vegetables and stir to combine. Reserve the remaining lentils. Pour 1 cup of the almond milk into the vegetables. Stir to combine. Add ½ teaspoon of salt (optional) and the pepper. 

    5. Pour the vegetable mixture into the 9×13-inch baking pan. Set aside. 

    6. In a large bowl, combine the remaining lentils with the rest of the almond milk, the remaining ½ teaspoon salt (optional), and parsley. Beat the mixture with an electric mixer until fluffy. 

    7. Spoon the lentils over the top of the lentil/vegetable mixture and gently spread to cover the entire top.

    8. Cover with foil and bake for 45 minutes. Uncover and bake an additional 30 minutes or until the top starts to turn golden brown and the filling is bubbly. 

    9. Let the shepherd’s pie rest for 10 minutes out of the oven before serving. 

    Fiber Focused
    Low Sodium
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      18g

    • Potassium
      843mg
      18%

    Ingredients

    nonstick cooking spray
    1 whole

    brown lentils (dry)
    1 lbs

    vegetable stock (low sodium)
    32 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    16 oz

    yellow onion (diced)
    1 large

    carrots (peeled and diced)
    2 large

    celery (diced)
    2 stalks

    fresh green beans (trimmed and diced)
    1 lbs

    garlic (minced)
    2 clove

    unsweetened almond milk (divided)
    1 1/2 cup

    salt (divided)
    1 tsp

    black pepper
    1/2 tsp

    fresh parsley (chopped)
    1/4 cup

  • Vegetable Stew With Fresh Rosemary

    Vegetable Stew With Fresh Rosemary

    How to Make Vegetable Stew With Fresh Rosemary

    This stew is like a farmers’ market in a bowl with its wide range of colorful, tender vegetables, including green asparagus and zucchini, orange carrots, and bright yellow summer squash. If you have a green thumb, feel free to create new combinations based on your garden’s bounty


    20 min prep time


    22 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, bring 3 cups broth, the potatoes, carrots, and pearl onions to a simmer over medium-high heat. Reduce the heat and simmer, covered, for 15 minutes, or until the potatoes and carrots are tender.
    2. Stir in the yellow squash, zucchini, mushrooms, rosemary, pepper, and salt. Simmer covered, for 3-4 minutes, or until both squashes are slightly tender.
    3. In a medium bowl, whisk together the remaining 1 cup broth and the flour. Stir the flour mixture, asparagus, and green onions into the stew. Simmer for 2-3 minutes, or until the stew has thickened and the asparagus is tender-crisp.
    4. Just before serving, sprinkle the stew with the Parmesan.
    Veggie Rich
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      9g

    • Potassium
      1320mg
      28%

    Ingredients

    low sodium vegetable broth (fat-free, low-sodium, divided use)
    4 cup

    small red potatoes (halved)
    8

    baby carrots
    1 cup

    frozen pearl onions
    1/2 cup

    medium yellow summer squash (diced)
    1

    small zucchini (diced)
    1

    white (button) mushrooms (sliced, such as button, brown (cremini), portobello, or shiitake (stems discarded))
    4 oz

    chopped fresh rosemary or 1 teaspoon dried rosemary (crushed)
    1 tbsp

    pepper
    1/4 tsp

    salt
    1/8 tsp

    all-purpose flour
    1/3 cup

    asparagus (trimmed and cut diagonally into 1-inch pieces)
    8 oz

    green onions (sliced, green part only)
    2 tbsp

    Parmesan cheese (shredded or grated)
    1/4 cup

  • Tuscan Bean Soup

    Tuscan Bean Soup

    How to Make Tuscan Bean Soup

    This Tuscan Bean Soup was one of the first soups Robyn Webb learned in a cooking class on a farm in Italy. She simplified it by using canned beans (the original recipe calls for using dried beans), which are perfectly fine. This is similar to minestrone soup, minus the pasta. Be sure to add the balsamic vinegar, it really draws out the flavor of the vegetables and makes the chickpeas taste even richer. Top each bowl with fresh grated Parmesan cheese, if desired.


    10 min prep time


    28 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. 

    2. Add the garlic and rosemary and sauté 1 minute. 

    3. Add the remaining ingredients, except the fresh basil and vinegar. Bring to a boil. 

    4. Reduce heat and simmer, partially covered for 20 minutes.

    5. Add the vinegar and basil and cook for 2 minutes. Serve immediately and enjoy!

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Italian
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      5g

    • Potassium
      299mg
      6%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1 whole

    celery (diced)
    2 stalks

    carrots (diced)
    2 med

    garlic (minced)
    4 clove

    fresh rosemary (minced)
    2 tsp

    chicken stock (low-sodium)
    5 cup

    tomato(es) (chopped)
    1 (14-ounce) can

    chickpeas (garbanzo beans) (rinsed and drained)
    2 (16-ounce) cans

    basil (minced)
    2 tbsp

    balsamic vinegar
    3 tbsp

  • Turkey Kebabs with Avocado & Tomato

    Turkey Kebabs with Avocado & Tomato

    How to Make Turkey Kebabs with Avocado & Tomato

    Author Barbara Seelig-Brown serves these colorful turkey kebabs with a homemade mango dipping sauce that’s a perfect partner.


    10 min plus 20 min marinating time prep time


    15 min cook time


    9servings


    2 kabobs

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix together the lime juice, salt, pepper, olive oil, and garlic. Place this mixture and the turkey in a plastic bag and marinate in the fridge for at least 20 minutes.
    2. Cut tomatoes in half vertically. Cut the avocado into 18 chunks.
    3. Grill or broil the turkey. Set aside to cool.
    4. Thread the kebabs as follows: 1 piece of turkey, 1 piece of tomato, 1 piece of turkey, and 1 piece of avocado
    5. Squeeze lime over kebabs and serve with a drizzle of Mango Dipping Sauce, page 29 (optional).
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Grilling
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      2 kabobs


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      210mg
      4%

    Ingredients

    Juice of 1 lime, plus additional juice for finishing
    1

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    Extra Virgin Olive Oil
    1 tsp

    garlic (minced)
    2 clove

    turkey tenderloin or turkey medallions (cut into 36, 1-inch cubes)
    3/4 lbs

    cherry tomatoes
    9

    avocado (ripe)
    1

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

    kidney beans (rinsed and drained)
    1 (15-oz) can

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Tilapia Stew with Green Peppers

    Tilapia Stew with Green Peppers

    How to Make Tilapia Stew with Green Peppers


    40 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large saucepan over medium heat until hot. Coat the pan with nonstick cooking spray, add the bell pepper, and cook 5 minutes or until beginning to lightly brown, stirring frequently.
    2. Add the tomatoes and water, increase to high heat, and bring to a boil. Reduce the heat, cover tightly, and simmer until the tomatoes are tender. Using the back of a spoon, break up the larger pieces of tomato.
    3. Add the fish and seasonings and stir very gently. Increase the heat to high and bring just to a boil. Reduce the heat, cover tightly, and simmer 3 minutes or until the fish is opaque in the center. Remove from the heat and let stand, covered, 10 minutes to develop flavors.
    Low Carb
    Seafood
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    medium green bell pepper (chopped)
    1

    can stewed tomatoes with Italian seasonings
    1

    water
    1 cup

    tilapia (rinsed and cut into 1-inch pieces)
    1 lbs

    seafood seasoning
    1/2 tsp

  • Sweet Potato Shepherd’s Pie

    Sweet Potato Shepherd’s Pie

    How to Make Sweet Potato Shepherd’s Pie

    This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

    This recipe originally appeared in The Diabetes Cookbook. 


    30 min prep time


    20 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
    2. While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
    3. Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
    4. Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
    5. In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
    6. Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
    7. Preheat broiler. Pour cooked turkey mixture evenly into a medium-sized casserole dish or individual casserole dishes. Spread sweet potatoes evenly on top of turkey mixture.
    8. Broil for 5 minutes.
    Comfort Food
    Quick & Easy
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      17g

    • Potassium
      550mg
      12%

    Ingredients

    large sweet potatoes (peeled and diced)
    2

    nonstick cooking spray
    1

    small onion (diced)
    1

    garlic (minced)
    2 clove

    lean ground turkey
    1 1/4 lbs

    canned diced tomatoes
    1 (14.5-oz) can

    frozen mixed vegetables (carrots, corn, peas, and green beans)
    1 (16-oz) bag

    yellow mustard
    1 tbsp

    Worcestershire sauce
    2 tbsp

    black pepper
    1/4 tsp

    Cornstarch
    2 tsp

    cold water
    1 tbsp

    margarine (trans-fat-free)
    2 tbsp