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Tag: comfort food

  • Chocolate Walnut Mug Cake

    Chocolate Walnut Mug Cake

    How to Make Chocolate Walnut Mug Cake

    When you want dessert, this cake that’s made inside a coffee mug is a great way to enjoy a portion-controlled treat.


    5 min prep time


    1 min cook time


    1serving


    1 mug cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a coffee mug with cooking spray.
    2. Add the flour, cocoa powder, baking powder, salt, stevia, canola oil, milk and vanilla and stir to combine.
    3. Microwave for 45 seconds.
    4. Top with the walnuts and serve.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Dessert
    Foodie
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      1 mug cake


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      290mg
      6%

    Ingredients

    unsweetened cocoa powder
    2 tbsp

    white whole-wheat flour
    2 tbsp

    Nonstick cooking spray
    1

    baking powder
    1/4 tsp

    pinch salt
    1 pinch

    stevia powder
    1 1/2 tsp

    canola oil
    1 1/2 tsp

    skim milk
    2 tbsp

    vanilla extract
    1/4 tsp

    walnuts (chopped)
    3/4 tbsp

  • Chickpea Patties With Mango Chutney

    Chickpea Patties With Mango Chutney

    How to Make Chickpea Patties With Mango Chutney

    Author Robyn webb says, “My chickpea patties first made their appearance in the pages of Diabetes Forecast magazine. We received so many compliments about this recipe that I want to share it again. Similar in flavor to falafel, but with an Indian flair, these can be prepared, placed on a plate, covered, and refrigerated hours before you plan to cook them.”


    12 min prep time


    14 min cook time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a cast iron skillet over medium heat. Add the onion and sauté for 3 minutes. Add in the celery, red pepper, parsley, and garlic, and sauté for 2 minutes. Add in the curry powder, cumin, cayenne, and a pinch of sea salt and pepper, if desired, and remove from the heat.
    2. Puree the chickpeas in a food processor or blender, adding a little water, if necessary. Pulse until you have a coarse puree. Add the chickpeas to a bowl. Add in the vegetable mixture, egg, and breadcrumbs and mix well. Adjust the seasonings with additional salt and pepper, if necessary.
    3. Form the mixture into four patties. Heat the cast iron skillet over medium-high heat. Add the olive oil. Add the patties and brown on both sides for about 5-6 minutes per side. Add the patties to toasted whole-grain buns and top with tomato, lettuce leaves, and mango chutney, if desired.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Indian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Sandwiches
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        7g

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    small onion (diced)
    1

    celery (minced)
    3 tbsp

    red bell pepper (minced)
    2 tbsp

    parsley (minced)
    2 tbsp

    garlic (minced)
    2 clove

    curry powder
    2 tsp

    ground cumin
    1/4 tsp

    cayenne pepper
    1 pinch

    salt
    1 pinch

    black pepper (to taste)
    1 pinch

    chickpeas (garbanzo beans) (drained and rinsed)
    2 cup

    1 egg (beaten)
    1 whole

    whole-wheat panko breadcrumbs
    1 1/2 cup

    olive oil
    1 tbsp

    whole wheat hamburger buns (toasted, optional)
    4

    tomato(es)
    4 slice

    lettuce
    4 leaves

  • Chicken, Mushroom and Barley Soup

    Chicken, Mushroom and Barley Soup

    How to Make Chicken, Mushroom and Barley Soup

    With our tips for bulk cooking barley in advance, this soup can be a quick and easy weeknight meal. If you’re tight on time, pick up a pre-chopped blend of onion, carrots and celery.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium heat. Add the onion, carrots, celery and mushrooms. Sauté for 5 minutes.
    2. Add broth, thyme, bay leaves, salt and pepper. Bring to a boil then reduce to a simmer, covered for 20 minutes.
    3. Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.
    4. Note:To bulk cook barley, add 11 oz. dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. 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.
    Comfort Food
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      30mg

      10%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      520mg
      11%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery stalks (diced)
    3

    white (button) mushrooms (sliced)
    1 lbs

    low sodium chicken broth (low-sodium, fat-free)
    32 oz

    fresh thyme
    1 sprig

    bay leaves
    2

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cooked barley
    1 cup

    cooked chicken (shredded)
    2 cup

  • Chicken–White Bean Soup With Fresh Veggie Topper

    Chicken–White Bean Soup With Fresh Veggie Topper

    How to Make Chicken–White Bean Soup With Fresh Veggie Topper

    This recipe from Two-Step Diabetes Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    5 min prep time


    10 min cook time


    4servings


    1 1/4 cups soup and 2/3 cup topping per serving

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the broth, chicken, beans, bell pepper, chili powder, and cumin in a large saucepan. Bring to a boil, reduce heat, and simmer, covered, 10 minutes or until pepper is tender. Remove from heat.
    2. Combine the diced tomatoes, avocado, green onion, cilantro, oil, and salt, and spoon equal amounts on top of each serving of soup. Serve with lime wedges.
    Fiber Focused
    Mediterranean
    Comfort Food
    Italian
    Soup
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups soup and 2/3 cup topping per serving


    • Amount per serving



      Calories





      325

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        4g

    • Protein
      31g

    • Potassium
      1010mg
      21%

    Ingredients

    low sodium chicken broth (reduced-sodium)
    3 cup

    chicken breast meat (cooked diced)
    2 cup

    Great Northern beans (no-salt-added, rinsed and drained)
    1 (15-oz) can

    green bell pepper or 1 medium poblano chili pepper (diced, finely chopped)
    3/4 cup

    chili powder
    1 tbsp

    ground cumin
    1 1/2 tsp

    tomato(es) (diced)
    1 cup

    ripe medium avocado (diced)
    1

    green onion (finely chopped)
    1/2 cup

    fresh cilantro (chopped)
    1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/8 tsp

    medium lime (cut in four wedges)
    1

  • Chicken With Pineapple Mandarin Orange Salsa

    Chicken With Pineapple Mandarin Orange Salsa

    How to Make Chicken With Pineapple Mandarin Orange Salsa

    Cookbook author Robyn Webb says, “When I was a kid, I actually wasn’t a big fan of fresh fruit. But canned mandarin oranges always excited me and I have warm memories of a little cut glass bowl my Mom used to serve the tiny orange segments. I’ve of course expanded my fruit repertoire, but still think mandarin oranges are a great versatile fruit. Here, a simple salsa spiked with tropical coconut pairs well with cumin flavored seared chicken breasts.”


    20 min prep time


    16 min cook time


    4servings


    1 breast, 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Line a baking sheet with foil. Preheat the oven to 375 degrees. Combine all the ingredients for the salsa in a bowl. Cover and refrigerate for 1 hour.
    2. Meanwhile, trim any excess fat from the chicken breasts. Combine the cumin, chili powder, salt, and pepper. Rub each piece of chicken with the spice rub.
    3. Heat the oil in a large skillet over medium-high heat. Add the chicken and sear on both sides for a total of 10 minutes. Add the chicken to the prepared baking sheet. Cover loosely with foil or parchment paper. Continue to cook the chicken breasts until cooked through, about 6–7 minutes.
    4. Bring the salsa up to room temperature. Serve the cooked chicken with the salsa.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 breast, 1/2 cup salsa


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      25g

    • Potassium
      390mg
      8%

    Ingredients

    pineapple tidbits packed in their own juice (well drained)
    1 cup

    water- or juice-packed mandarin oranges (well drained, coarsely chopped)
    1 cup

    green onion (scallion) (white part only, minced)
    2

    red bell pepper (minced)
    1/4 cup

    unsweetened coconut flakes
    1 1/2 tbsp

    crushed red pepper flakes
    1/4 tsp

    chicken breasts (boneless, skinless)
    1 lbs

    ground cumin
    1 tsp

    mild or hot chili powder
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper to taste
    1

    vegetable oil
    1 tbsp

  • Chicken Tacos

    Chicken Tacos

    How to Make Chicken Tacos

    Author Robyn Webb: “I chose chicken thighs for this taco filling, as the spicy chile sauce pairs better with it than chicken breasts. Feel free to use chicken breasts if you prefer. Chicken is blander in taste than beef, and it benefits greatly from a nice soak in a lime juice-laced spice blend. You can also prepare just the chicken filling (leave out the tortillas) and serve it with a few vegetables on the side for a nice lean, but definitely tasty, meal.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn Webb. 


    20 min + marinate time prep time


    1 hr 30 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the chili sauce: Add the tomatoes, chilies, quartered onion, and 1 whole garlic clove to a blender and puree. Add the puree to a saucepan and add in the apple cider vinegar, sugar, salt, cinnamon, cloves, and ginger. Bring to a boil. Lower the heat and simmer for 1 hour until thick.

    2. Marinate the chicken: Put the chicken strips into a medium-sized bowl. In a small bowl, combine the chili powder, oregano, paprika, cumin, pepper, and lime juice. Add the seasoning mix to the chicken and mix well to coat the chicken. Cover and refrigerate for 1 hour.

    3. Heat the oil in a large skillet over medium-high heat. Add the marinated chicken and sauté for about 6-8 minutes until the chicken is cooked through. Remove the chicken with a slotted spoon, plate, and set aside.

    4. Add the sliced onions to the pan and sauté on medium heat for about 10 minutes until soft. Add the minced garlic and sauté for 1 minute. Add the chicken back to the skillet and add 2/3 cup of chili sauce to the pan. Simmer the chicken for 10 minutes.

    5. While the chicken simmers, add a corn tortilla to an ungreased skillet and cook over medium high heat for 30 seconds per side. Keep warm.

    6. Spoon the chicken mixture into a warmed corn tortilla. Top with your choice of garnishes—lettuce, cheese, tomatoes, salsa, and yogurt or sour cream.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      18g

    • Potassium
      510mg
      11%

    Ingredients

    fresh tomatoes (cored and quartered)
    3 lbs

    Anaheim chilies (stemmed and seeded)
    2

    large onions (divided use—1 quartered, 1 thinly sliced)
    2

    garlic (divided use—1 whole, 2 minced)
    3 cloves

    Apple Cider Vinegar
    1 1/4 cup

    sugar
    2 tbsp

    Kosher Salt
    1/2 tsp

    ground cinnamon
    1/4 tsp

    ground cloves
    1/4 tsp

    ground ginger
    1/4 tsp

    chicken thighs (boneless, skinless, cut into thin strips)
    1 lbs

    hot or mild chili powder
    1 1/2 tsp

    dried oregano
    1/2 tsp

    paprika
    1/2 tsp

    ground cumin
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Juice of 1 lime
    1

    olive oil
    1 tbsp

    small corn tortillas
    8

    salsa
    1/2 cup

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

    shredded romaine lettuce
    1 cup

    medium tomatoes (diced)
    3

    fat-free plain yogurt or fat-free sour cream
    1/2 cup

  • Chicken or Turkey Pot Pie

    Chicken or Turkey Pot Pie

    How to Make Chicken or Turkey Pot Pie

    Comfort food can be enjoyed even if you want to cook healthier. Phyllo dough makes a fabulously crispy top crust without the fat. Garlic mashed potatoes make a great alternative top “crust.”

    This recipe from The Stress Free Kitchen, by Barbara Seelig-Brown. To order directly from the American Diabetes Association, click here.


    15 min prep time


    45 min cook time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Place 1 tablespoon olive oil in saucepan. Add onion and garlic and cook 2–3 minutes until it begins to soften. Add celery and carrot and cook 5 minutes to soften. Set aside.
    3. Place 1 tablespoon of olive oil and butter in 4-quart saucepan. Melt butter. Whisk in flour and mix well. (Mixture will be dry.) Gradually add 1 cup stock to saucepan. Cook 2–3 minutes until mixture begins to thicken and takes on a golden color.
    4. Add chicken, peas, parsley, and additional stock to achieve desired consistency (some like it soupy, some like it thick). Season with salt and pepper to taste. Place mixture in baking dish.
    5. Spray each sheet of phyllo with olive oil mister and place on top of baking dish. Trim edges.
    6. Bake for approximately 25 minutes or until crust is golden and pie is bubbly.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      380mg
      8%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    2 tbsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    celery (sliced)
    1 cup

    carrot(s) (sliced 1/4-inch thick)
    1 cup

    butter (unsalted)
    1 tbsp

    all-purpose flour
    1/4 cup

    chicken stock (low-sodium, plus additional, if desired)
    2 cup

    cooked chicken (or used cooked turkey, or leftover chicken/turkey)
    3 cup

    baby peas (frozen)
    1 cup

    Italian parsley (chopped)
    2 tbsp

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/2 tsp

    sheets frozen phyllo dough (thawed)
    5

  • Chicken Joes

    Chicken Joes

    How to Make Chicken Joes

    OK, so time for a confession. While we always had home-cooked meals, we also always had a can of Sloppy Joe mix tucked into the corner of the pantry for when we got lazy. Knowing now that processed foods are not healthy, I developed these Chicken Joes that are much more diabetes-friendly with all the same taste of the sloppy Joes of childhood. With extra vegetables, this version makes the grade.


    15 min prep time


    20 min cook time


    8servings


    1 open-faced sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5–6 minutes.
    2. Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
    3. Serve the mixture over half of a toasted bun.
    Comfort Food
    Kid Friendly
    Dinner
    Lunch
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1 open-faced sandwich


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      10g

    Ingredients

    ground chicken
    3/4 lbs

    small onion (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    paprika salt (to taste)
    1/2 tsp

    red or green bell pepper (chopped)
    1

    zucchini (diced)
    3/4 cup

    14 1/2-ounce can diced tomatoes (drained)
    1

    bottled BBQ sauce (look for a brand with the lowest amount of sugar)
    1/2 cup

    whole wheat hamburger buns (toasted )
    4

  • Chicken Cheddar Rice with Asparagus

    Chicken Cheddar Rice with Asparagus

    How to Make Chicken Cheddar Rice with Asparagus

    Who doesn’t love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 1/2 hours or on low for 3 hours.
    2. Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.
    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      45mg

      15%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      574mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    water
    2 cup

    chicken thigh meat (boneless, skinless, trimmed of fat and cut into bite-size pieces)
    8 oz

    onion(s) (diced)
    1 1/2 cup

    uncooked brown rice (preferably parboiled variety)
    1 cup

    medium garlic cloves (minced)
    4 clove

    chicken bouillon granules (sodium-free)
    2 tsp

    thyme leaves (dried)
    1/2 tsp

    fresh asparagus tips (broken in 2-inch pieces, or frozen French cut green beans, thawed)
    2 cup

    salt
    1/2 tsp

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

  • Chicken and Wild Rice Soup

    Chicken and Wild Rice Soup

    How to Make Chicken and Wild Rice Soup

    Wild rice is a whole-grain and a healthier option than white rice. This soup is hearty and perfect on a cold winter day.


    20 min prep time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt the margarine in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the carrots, celery, and mushrooms, and sauté for 5 minutes.
    2. Add the chicken broth, water, thyme, black pepper, and salt.
    3. In a small cup, mix together the corn starch and 1 Tbsp. cold water. Add the mixture to the soup.
    4. Bring to a boil and stir in the rice.
    5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken and stir well.
    Comfort Food
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      395mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      360mg
      8%

    Ingredients

    margarine (trans-fat-free)
    2

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    44 oz

    water
    1 cup

    dried thyme (dried)
    1/4 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    Cornstarch
    1 tbsp

    cold water
    1 tbsp

    wild rice
    1 cup

    cooked chicken (diced)
    2 cup