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Tag: comfort food

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.


    20 min prep time


    50 min cook time


    8servings


    1 1/2 cups stew + 1 dumpling

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot over medium-high heat.
    2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
    3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
    4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
    5. After kale simmers for 10 minutes remove bay leaf.
    6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
    Veggie Rich
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups stew + 1 dumpling


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil
    1 tbsp

    fennel bulb (diced)
    1

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    butternut squash (diced)
    4 cup

    ground sage
    1 tsp

    low sodium chicken broth (low-sodium)
    4 cup

    water
    4 cup

    salt (optional)
    1 tsp

    black pepper
    1/2 tsp

    bay leaves
    2

    kale (chopped, 1 bunch stemmed and chopped)
    4 cup

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking powder
    1 tbsp

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    herbs d’provence ((or dried sage))
    1 tsp

    large egg
    1

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    water
    1/2 cup

    water
    1/2 cup

  • Budget-Friendly Pastitsio (Greek Lasagna)

    Budget-Friendly Pastitsio (Greek Lasagna)

    How to Make Budget-Friendly Pastitsio (Greek Lasagna)

    This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.


    30 min prep time


    60 min cook time


    12servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a 9×13-inch baking sheet with cooking spray. Set aside.
    2. Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
    3. Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
    4. Stir in parsley and set aside.
    5. Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
    6. Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    7. Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
    8. In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
    9. Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown. Let cool for 15-20 minutes, the cut into 12 equal slices.
    Fiber Focused
    Low Sodium
    Comfort Food
    Mediterranean
    Holidays & Entertaining
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      530mg
      11%

    Ingredients

    nonstick cooking spray
    1

    onion(s) (diced)
    1 med

    lean ground turkey (93% fat-free)
    20 oz

    ground cinnamon
    2 1/2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    tomato sauce (low sodium, 15-oz cans)
    2 can

    fresh parsley (chopped)
    1 tbsp

    whole wheat penne pasta
    1 lbs

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    2 cup

    ground nutmeg
    1/8 tsp

    Parmesan cheese (freshly grated )
    1/3 cup

    eggs
    1

  • Budget-Friendly Mediterranean Fish Stew

    Budget-Friendly Mediterranean Fish Stew

    How to Make Budget-Friendly Mediterranean Fish Stew

    This Mediterranean fish stew costs a little more than $10 for 4 servings, but it can be a real treat and is great for the chilly winter weather!


    20 min prep time


    4servings


    about 1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a soup pot over medium heat. Add onion, bell pepper, celery, garlic, basil and oregano. Sauté until onions begin to turn clear.

    2. Add crushed tomato and vegetable broth. Bring to a boil, then reduce to a simmer for 10 minutes or until vegetables are soft.

    3. Gently stir in cod and shrimp and cook for 5 minutes or until seafood is cooked through.

    Fiber Focused
    Seafood
    Mediterranean
    Comfort Food
    One Pot
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 ½ cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      540mg

      23%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        12g
      • Added Sugars
        1g

        2%

    • Protein
      22g

    • Potassium
      1030mg
      22%

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1 med

    red bell pepper (seeded and diced)
    1 whole

    celery (diced)
    2 stalks

    garlic (minced)
    2 clove

    basil (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    canned crushed tomatoes ( 28 oz, no salt added, crushed)
    1 (28-oz can)

    low sodium vegetable broth (low-sodium)
    2 cup

    cod filets (cut into 1-inch chunks)
    6 oz

    medium shrimp (peeled and deveined and chopped)
    8 oz

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Budget-Friendly Herb Garlic Meatloaf

    Budget-Friendly Herb Garlic Meatloaf

    How to Make Budget-Friendly Herb Garlic Meatloaf

    This savory budget-friendly meat loaf is just as good as classic meatloaf. Our diabetes-friendly version is made with lean ground turkey and is seasoned with fresh herbs and garlic. For a complete meal, serve with over roasted sweet potatoes (they can roast alongside the meatloaf in the oven) and a nonstarchy vegetable side or simple green salad.

    Watch How to Make Herb Garlic Meatloaf

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    Powered by Homemade


    10 min prep time


    35 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Pre heat oven to 375 degrees F. Coat a loaf pan with cooking spray. Set aside.

    2. In a medium bowl, break up the piece of whole wheat bread into pea-sized pieces. Add egg and mix well.

    3. Add turkey, garlic, oregano, basil, 1/4 cup ketchup, salt (optional) and ground black pepper. Mix well.

    4. Press the turkey mixture into the loaf pan tightly. Put in oven to bake for 20 minutes.

    5. While meatloaf is baking, whisk together remaining 1/4 cup of ketchup, balsamic vinegar and hot sauce (optional).

    6. After the meatloaf has baked for 20 minutes, pour the ketchup and balsamic glaze over the meatloaf. Return to the oven to bake for an additional 15 minutes or until the internal temperature of the meatloaf is 165 degrees F.

    7. Let the meatloaf rest for 10 minutes, then slice into 6 equal portions.

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

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      20g

    • Potassium
      330mg
      7%

    Ingredients

    nonstick cooking spray
    1 whole

    whole wheat bread
    1 slice

    egg substitute
    1/4 cup

    lean ground turkey
    20 oz

    garlic (minced)
    2 clove

    fresh oregano
    1 tbsp

    fresh basil (chopped)
    1 tbsp

    ketchup (divided)
    1/2 cup

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    balsamic vinegar
    2 tbsp

  • Budget-Friendly Chicken Sausage Hash

    Budget-Friendly Chicken Sausage Hash

    How to Make Budget-Friendly Chicken Sausage Hash

    Here’s an easy dinner for 4 that costs less than 10 dollars. Save time on this recipe by roasting your sweet potatoes the night before. Then you can just sauté and serve up your hash the next day.


    15 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil and a generous amount of cooking spray to a large sauté pan over medium high heat.
    2. Sauté the onions, mushrooms and red bell pepper for 6-7 minutes or until starting to caramelize.
    3. Add the thyme, crushed red pepper flakes, ground black pepper and garlic. Mix well and sauté 1-2 more minutes.
    4. Stir in the chicken sausage and water and sauté for 3-4 more minutes, scraping the bottom of the pan to mix in any brown bits on the bottom.
    5. Gently stir in diced, cooked sweet potatoes and serve.
    Fiber Focused
    Comfort Food
    Main Dish
    Lunch
    Budget Friendly
    Breakfast and Brunch
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      11g

    • Potassium
      930mg
      20%

    Ingredients

    olive oil
    1 tbsp

    nonstick cooking spray
    1

    onion (diced)
    1

    sliced mushrooms
    1 cup

    medium red bell pepper (seeded and diced)
    1

    dried thyme
    1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 clove

    apple chicken sausage (diced)
    3 links

    water
    1/4 cup

    sweet potatoes (roasted whole, peeled and diced)
    1 lbs

  • Almond Joy Hot Chocolate

    Almond Joy Hot Chocolate

    How to Make Almond Joy Hot Chocolate

    It’s good to save sweets for special occasions. Enjoy this warm drink by substituting it for some of the carbohydrates in your meal or snack.


    4servings


    1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds

    Print Recipe >

    Step-By-Step Instructions:

    1. Add almonds to a dry sauté pan over medium-high heat and sauté until lightly toasted. Set aside to cool.
    2. Add almond milk, cocoa powder, Splenda, and coconut extract to a blender and blend until incorporated and slightly foamy.
    3. Add hot chocolate mixture to a saucepan over medium heat and bring to a simmer.
    4. Add one cup of hot chocolate to a coffee mug, top with 2 Tbsps. whipped topping and sprinkle with 1 Tbsp. cooled, toasted almonds.
    5. Repeat for three remaining coffee mugs.
    Kid Friendly
    Comfort Food
    Vegetarian
    Beverages
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup + 2 Tbsps. whipped topping + 1 Tbsp. sliced almonds


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      320mg
      7%

    Ingredients

    unsweetened almond milk
    4 cup

    almonds (sliced)
    1/4 cup

    cocoa powder
    1/4 cup

    low-calorie sugar substitute
    1/4 cup

    coconut extract
    1/2 tsp

    whipped topping (fat-free)
    1/2 cup

  • Blueberry Lemon Yogurt Parfait

    Blueberry Lemon Yogurt Parfait

    How to Make Blueberry Lemon Yogurt Parfait

    Take advantage of seasonal fresh berries in the spring and summer! You could make this parfait with a variety of berries like raspberries, blackberries and strawberries as well. You could also use frozen berries or other fruit.


    5 min prep time


    4servings


    1 parfait

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together yogurt, lemon zest, lemon juice and Splenda or stevia.
    2. Add 1/2 cup yogurt to a parfait dish or small bowl. Top with 1/2 cup blueberries, then another 1/4 cup of yogurt. Sprinkle with 1 Tbsp. sliced almonds.
    3. Repeat with three more parfait glasses. Serve immediately or refrigerate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Dessert
    Gluten-Free
    Breakfast and Brunch
    Vegetarian
    Snacks
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 parfait


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        14g

    • Protein
      19g

    • Potassium
      360mg
      8%

    Ingredients

    Plain Nonfat Greek yogurt
    3 cup

    small lemons (zested and juiced)
    2

    Splenda or stevia
    1/4 cup

    vanilla extract
    1 tbsp

    fresh blueberries
    2 cup

    sliced almonds
    1/4 cup

  • Berry, Chocolate, And Vanilla Soy Strata

    Berry, Chocolate, And Vanilla Soy Strata

    How to Make Berry, Chocolate, And Vanilla Soy Strata

    This dessert has layers and layers of guilt-free flavor, creamy texture, and juicy berries. Make this a day ahead to let the flavors melt into one another. Use a clear straight-sided glass bowl for the best visual presentation. Feel free to make a tropical version using layers of papaya, mango, pineapple, and banana. Sprinkle with a bit of coconut as well.


    5 min prep time


    5 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the soy milk flavors in separate pots over low heat. Add 1 tablespoon of Splenda and 2 tablespoons of cornstarch mixed with cold soy milk to each pot of simmering soy milk and heat until the milk thickens. Remove from the heat and cool.
    2. In a large glass bowl, layer the chocolate and vanilla soy milk with the berries forming layers. End up with a layer of berries on top and sprinkle with cocoa powder.
    Comfort Food
    Dessert
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g

    • Protein
      4g

    • Potassium
      315mg
      7%

    Ingredients

    unsweetened chocolate soy or almond milk
    1 cup

    unsweetened vanilla soy or almond milk
    1 cup

    low-calorie sugar substitute (divided in half)
    2 tbsp

    Cornstarch (divided in half, each mixed with a tablespoon of cold soy or almond milk)
    4 tbsp

    raspberries
    1 pints

    blackberries
    1 pints

    strawberries (hulled and sliced)
    1 pints

    cocoa powder (for garnish)
    1

  • Berries and Cream

    How to Make Berries and Cream

    Fresh berries (a true power food!) and a dollop of creamy topping let you enjoy summer by the spoonful. This yummy dessert takes only five minutes to prepare.


    5 min prep time


    4servings


    1 cup berries with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the pudding and whipped topping.
    2. In a small bowl, mix together the blueberries and strawberries. For each serving, place 1 cup berries in a parfait or juice glass and top with 21/2 Tbsps. pudding mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Comfort Food
    Kid Friendly
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup berries with topping


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        13g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    sugar-free vanilla pudding ((prepared with fat-free milk))
    1/2 cup

    light whipped topping (thawed)
    4 tbsp

    blueberries
    2 cup

    strawberries (sliced)
    2 cup