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Tag: comfort food

  • “Spaghetti” and Meatballs

    “Spaghetti” and Meatballs

    How to Make “Spaghetti” and Meatballs

    Spaghetti squash has a fraction of the carbs and calories of regular spaghetti, making this revamped childhood favorite a hearty meal you can enjoy any day of the week!

     


    25 min prep time


    50 min cook time


    4servings


    2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water and place whole squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes, or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half lengthwise; remove and discard seeds with a spoon. Scrape inside of squash with a fork, shredding into noodle-like strands. Cover to keep warm.
    2. Meanwhile, in a large bowl, combine ground beef, bread crumbs, 2 tablespoons Parmesan cheese, 1/4 cup water, the parsley, egg, garlic powder, and pepper; gently mix until well combined. Form mixture into 8 equal-sized meatballs.
    3. Coat a large skillet with cooking spray. Cook meatballs over medium heat 8 to 10 minutes or until browned, turning them occasionally. Add spaghetti sauce and remaining 1/2 cup water. Cover and cook 10 to 15 minutes or until meatballs are no longer pink in center.
    4. Serve the spaghetti squash topped with sauce and meatballs. Sprinkle with remaining 1 tablespoon Parmesan cheese just before serving.
    Comfort Food
    Italian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      29g

    • Potassium
      930mg
      20%

    Ingredients

    small spaghetti squash
    1

    very lean ground beef (95% lean)
    1 lbs

    plain bread crumbs
    1/4 cup

    grated, reduced-fat Parmesan cheese (divided)
    3 tbsp

    water (plus extra for cooking squash, divided)
    3/4 cup

    chopped fresh parsley
    2 tbsp

    eggs
    1

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    low-sodium spaghetti sauce
    2 cup

  • Slow-Cooked Meat Loaf

    Slow-Cooked Meat Loaf

    How to Make Slow-Cooked Meat Loaf

    Cooking this meat loaf in a slow cooker means you can come home to a ready-to-eat dinner after a long day at work! Ground turkey replaces beef to make this comfort classic more diabetes-friendly.

    This recipe can be found in The New Soul Food Cookbook for People with Diabetes. 


    15 min prep time


    6 hr cook time


    8servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine eggs, milk, bread crumbs, onion, salt, sage, fennel, and mushrooms in a large bowl. Break up ground turkey over mixture and stir well to combine.
    2. Shape into a round loaf; place in a 5-quart slow cooker. Cover and cook on low until a meat thermometer reads 165°F, 5–6 hours. (Or, if desired bake in 350°F oven [325°F for a convection oven] for 35–45 minutes until meat reaches an internal temperature of 165°F.)
    3. Whisk ketchup, brown sugar, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf. Return to slow cooker and cook on low until heated through, about 15 minutes. Let stand 10 minutes before cutting.
    Kid Friendly
    Comfort Food
    Slow Cooker
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      135mg

      45%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      26g

    • Potassium
      390mg
      8%

    Ingredients

    eggs
    2

    1% milk
    3/4 cup

    dried seasoned bread crumbs
    2/3 cup

    dried minced onion
    2 tsp

    salt
    1/2 tsp

    dried sage
    1/2 tsp

    fennel seeds
    1/2 tsp

    white (button) mushrooms (finely diced)
    1/2 cup

    lean ground turkey
    2 lbs

    ketchup
    1/4 cup

    brown sugar
    2 tbsp

    mustard powder
    1 tsp

    Worcestershire sauce
    1/2 tsp

  • Winter Vegetable Potage With Pasta

    Winter Vegetable Potage With Pasta

    How to Make Winter Vegetable Potage With Pasta

    This cool-weather soup is the perfect, heart-healthy way to stay warm. The fiber from the veggies helps balance the pasta, to create a rich broth that’s the perfect side dish, lunch, or even a heart main dish for dinner.


    20 min (if cutting cabbage by hand) prep time


    60 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium-high heat. Add the onions and sauté for 4 minutes. Add the carrots and fennel and season with the salt and black pepper. Sauté for 3 minutes. Add the garlic and sauté for 1 minute.
    2. Add the broth, cabbage, and rutabaga to the pan. Bring to boiling. Reduce the heat to low, cover, and simmer for 45 minutes to 1 hour. Add the pasta, raise the heat to medium, and cook for 7 minutes, or until the pasta is tender. Ladle the soup into bowls and garnish each bowl with the chives.
    Veggie Rich
    Comfort Food
    French
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      415mg
      9%

    Ingredients

    fresh chives (minced)
    2 tbsp

    elbow macaroni
    2/3 cup

    rutabaga (peeled and diced)
    1/2 cup

    cabbage (shredded)
    1 cup

    low sodium chicken broth
    5 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    fennel bulb (diced)
    1

    carrot(s) (peeled and diced)
    3

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • White Bean and Vegetable Soup With Farro

    White Bean and Vegetable Soup With Farro

    How to Make White Bean and Vegetable Soup With Farro


    25 min prep time


    45 min (not including the farro) cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
    2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
    3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
    4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mediterranean
    Lunch
    Soup
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      515mg
      11%

    Ingredients

    cooked farro (Dry Packaged Foods)
    2 cup

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    lemon juice
    2 tbsp

    chickpeas (garbanzo beans) (drained)
    15 oz

    canned diced tomatoes
    15 oz

    low sodium chicken broth
    4 cup

    yellow squash (unpeeled and diced)
    2

    carrot(s) (peeled and sliced)
    2

    cayenne pepper
    1 pinch

    smoked paprika
    1/2 tsp

    Italian seasoning
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Two-Bean Stew

    Two-Bean Stew

    How to Make Two-Bean Stew

    The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. 

    This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It’s a versatile dish that fits well within Mediterranean and Italian culinary traditions, making it a fantastic option for a wholesome lunch or dinner. 


    20 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.

    2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.

    3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Kid Friendly
    Italian
    Comfort Food
    Soup
    Vegetarian
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    salt
    1/2 tsp

    fresh oregano
    1/3 cup

    cannellini beans (drained and rinsed)
    15 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    15 oz

    chicken or vegetable broth
    1 1/2 cup

    lemon (juiced and zested)
    1

    diced tomatoes
    28 oz

    white wine
    1/2 cup

    garlic (minced)
    3 clove

    leeks (white part only, cleaned and chopped)
    1 stalks

    carrots (peeled and diced)
    1 med

    celery (chopped)
    2 stalks

    onion(s) (chopped)
    1 med

    olive oil
    1 tbsp

  • Turkey and 3-Bean Chili

    Turkey and 3-Bean Chili

    How to Make Turkey and 3-Bean Chili

    This recipe featured in:

     


    20 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan or Dutch oven, heat the oil over medium-high heat. Break up the sausage and sauté with the onion until the sausage is browned and the onion is tender; drain fat. Add the remaining ingredients to the pan and bring to boiling.
    2. Reduce heat to low and simmer, uncovered, for 20 minutes, stirring occasionally. Serve immediately.
    Fiber Focused
    Mexican/Southwestern
    Comfort Food
    Dinner
    Easy Pantry Recipes
    Holidays & Entertaining
    Lunch
    One Pot
    Quick & Easy
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      270mg
      6%

    Ingredients

    hot sauce
    1 dash

    red bell pepper (cut into 3/4-inch pieces)
    1

    green bell pepper (cut into 3/4-inch pieces)
    1

    picante sauce
    3/4 cup

    frozen corn
    1 cup

    beef broth
    1 cup

    pinto beans (undrained)
    30 oz

    kidney beans (undrained)
    15 oz

    black beans (drained and rinsed)
    15 oz

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

    Italian turkey sausage (casing removed)
    1 lbs

    canola oil
    1 tbsp

  • Strawberry-Lemon Cheesecake

    Strawberry-Lemon Cheesecake

    How to Make Strawberry-Lemon Cheesecake


    5 min prep time


    4servings


    1/3 cup ricotta cheese, 1/2 cup strawberries

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together the ricotta cheese, honey, lemon zest, and cinnamon.
    2. Divide the mixture among four individual dessert dishes. Top each dish with a portion of strawberries and sprinkle with some of the graham cracker crumbs.
    Low Sodium
    Comfort Food
    Italian
    Kid Friendly
    Dessert
    Foodie
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Vegetarian
    Snacks
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    Nutrition facts

    4 Servings



    • Serving Size

      1/3 cup ricotta cheese, 1/2 cup strawberries


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    graham cracker (crumbled)
    1

    strawberries (sliced)
    2 cup

    ground cinnamon
    1/2 tsp

    lemon
    1

    honey
    3/4 tsp

    ricotta cheese (nonfat)
    1 1/3 cup

  • Spice-Rubbed Roasted Chicken Thighs With Lemons

    Spice-Rubbed Roasted Chicken Thighs With Lemons

    How to Make Spice-Rubbed Roasted Chicken Thighs With Lemons

    This recipe featured in:

     


    15 min prep time


    40 min cook time


    8servings


    4 oz chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F. Add the fennel seeds, coriander seeds, and peppercorns to a small skillet and toast over medium-high heat for 1 to 2 minutes, until fragrant. Allow the spices to cool, then grind them to a fine powder in a spice or coffee grinder. Add the spice mixture to a small bowl. Mix in the chili powder, cinnamon, and salt; set aside.
    2. Rub the chicken thighs with the spice mixture. Add the thighs to a large baking dish. Drizzle the olive oil over the chicken. Roast the chicken for 30 minutes. Add the lemons and roast for 10 minutes, until the chicken is cooked through and the lemons are lightly browned. With tongs, squeeze the   lemons over the chicken and serve. 
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Holidays & Entertaining
    Foodie
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz chicken


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      290mg
      6%

    Ingredients

    lemon (quartered)
    2

    olive oil
    2 tbsp

    chicken thighs
    2 lbs

    salt
    1/2 tsp

    ground cinnamon
    1 tsp

    chili powder
    1 tsp

    black peppercorns
    1 tsp

    coriander seeds
    1 tbsp

    fennel seeds
    1/4 cup

  • Spiced Sweet Potato Casserole

    Spiced Sweet Potato Casserole

    How to Make Spiced Sweet Potato Casserole

    Root vegetables are the original holiday comfort foods. Bring joy to your table with our Spiced Sweet Potato Casserole. This traditional favorite uses cinnamon, nutmeg, and cloves to add a burst of flavor.

    This recipe featured in:

     


    15 min prep time


    60 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees. Coat a 1 1/2- to 2-quart casserole dish with nonstick cooking spray; set aside. Add water to a large saucepot until it’s 2/3 full. Add the sweet potato to the pot and bring to boiling over medium heat. Cook the sweet potato for 20 minutes. Add the carrots to the pot and continue to cook for 15 to 20 minutes, until vegetables are tender. Drain, reserving 1/4 cup of the cooking water, and add the vegetables to a bowl.
    2. Mash the sweet potato and carrots and the 1/4 cup reserved cooking water with a potato masher. Add 2 Tbsp. of the buttery spread, the brown sugar, cinnamon, cloves, and nutmeg, and mix well. Add the mixture to the prepared casserole dish. Top with the pecans and the remaining melted buttery spread.
    3. Bake the casserole, covered, for 15 minutes. Uncover and bake 10 minutes more, until the top is lightly browned.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      155mg
      3%

    Ingredients

    pecans (chopped)
    1/3 cup

    ground nutmeg
    1/8 tsp

    ground cloves
    1/4 tsp

    ground cinnamon
    3/4 tsp

    brown sugar
    1 tbsp

    buttery spread (melted, divided)
    3 tbsp

    carrot(s) (peeled and sliced)
    2

    sweet potatoes (peeled and cut into 1-inch cubes)
    1

    nonstick cooking spray
    1

  • Shrimp Jambalaya

    Shrimp Jambalaya

    How to Make Shrimp Jambalaya

    This recipe featured in:

     


    20 min prep time


    10 min cook time


    8servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat and sauté the shrimp, onion, and bell pepper for about 5 minutes, until the shrimp is pink.
    2. Stir in the remaining ingredients and cook for about 5 minutes, until heated through.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Seafood
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      140mg

      47%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      20g

    • Potassium
      460mg
      10%

    Ingredients

    Cajun seasoning
    1 tsp

    tomato sauce
    16 oz

    brown rice
    1 1/2 cup

    green bell pepper (chopped)
    1

    onion(s) (chopped)
    1

    shrimp (peeled and deveined)
    1 1/2 lbs

    olive oil
    2 tbsp