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Tag: dinner

  • Easy Beef Chili

    Easy Beef Chili

    How to Make Easy Beef Chili

    This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

    Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

     


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

    2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

    3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. 

    4. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

    5. Remove the chili from the heat and allow to cool for 10 minutes before serving.

    Fiber Focused
    Comfort Food
    American
    Easy Pantry Recipes
    Soup
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      932mg
      20%

    Ingredients

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    garlic (minced)
    2 clove

    jalapeño pepper (seeds removed, minced)
    1 whole

    lean ground beef
    1 lbs

    low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can

    low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can

    low-sodium black beans (rinsed and drained)
    1 (15.5-oz) can

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato paste
    1 (6-oz) can

    low-sodium beef broth
    1 cup

    chili powder
    2 tbsp

    dried oregano
    2 tsp

    ground cumin
    1 tsp

    stevia brown sugar blend
    1/2 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

  • Lemon Chicken with Rosemary and Garlic

    Lemon Chicken with Rosemary and Garlic

    How to Make Lemon Chicken with Rosemary and Garlic

    Cooking chicken on the stovetop can be tricky, and if the breasts are too thick, they may not cook through. Your best bet is to use quick-cooking chicken tenders, or you can use a mallet to pound the same amount of chicken breasts to an even 1-inch thickness.

    Complete your plate: Pair this protein entrée with a double serving of Collard Greens with Yellow Squash and half of a roasted sweet potato.

     


    15 min prep time


    13 min cook time


    4servings


    5 ozs

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lemon juice, wine, and cornstarch. Set aside.

    2. Sprinkle both sides of the chicken with the salt, black pepper, and lemon zest.

    3. Heat the olive oil in a medium skillet over medium heat. Add the rosemary and garlic and cook until fragrant, 30 seconds. Add the chicken and cook until a thermometer inserted into a chicken tender reaches 165°F, 5 minutes on each side. Add the lemon juice mixture and toss to coat. Continue cooking for 3 minutes; the liquid will slightly thicken. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      5 ozs


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      30g

    • Potassium
      270mg
      6%

    Ingredients

    garlic (minced)
    2 clove

    lemon (juice and zest)
    1 whole

    white wine
    2 tbsp

    Cornstarch
    2 tsp

    chicken tenderloins
    1 1/4 lbs

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    olive oil
    2 tbsp

    fresh rosemary
    2 tbsp

  • Collard Greens with Yellow Squash

    Collard Greens with Yellow Squash

    How to Make Collard Greens with Yellow Squash

    Collard greens are a nutritional superfood, high in many essential vitamins and minerals. In Southern cuisine, collards are traditionally made with large amounts of pork fat and salt, but this version has all the flavor without the saturated fat and sodium.

    Complete your plate: Pair this vegetable side dish with a protein entrée, like Lemon Chicken with Garlic and Rosemary, and a simple roasted sweet potato. 

     


    10 min prep time


    25 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the woody stems that run down the center of the collard leaves. Neatly pile several leaves and tightly roll them up, then slice into ribbons. Repeat for the remaining collard greens.

    2. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When the oil is shimmering, add the turkey bacon and cook until golden brown, 3 minutes on each side. Remove the bacon and set aside to slightly cool. Dice the bacon once cool.

    3. Heat the remaining 1 tablespoon of olive oil in the same sauté pan over medium heat. When the oil is shimmering, add the garlic and cook until fragrant, 30 seconds. 

    4. Add the collard greens and squash and cook until the collards have wilted and the squash begins to soften, about 5 minutes. 

    5. Add the vegetable broth and bring the mixture to a boil. Lower the heat and simmer, covered, until the vegetables are cooked through, 10 minutes.

    6. Add 1/8 teaspoon salt (optional),* the black pepper, and cooked turkey bacon and toss to combine. 
      *Optional salt not included in nutrition analysis; 1/8 teaspoon salt adds 75 mg of sodium per serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Comfort Food
    Sides
    One Pot
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      260mg
      6%

    Ingredients

    collard greens (about 8 oz, washed and dried)
    1 bunch

    olive oil
    2 tbsp

    turkey bacon
    2 slice

    garlic (minced)
    2 clove

    yellow squash (cut into half moons)
    1 med

    low sodium vegetable broth
    1 cup

    black pepper
    1/8 tsp

  • Green Salad with Orange, Avocado, and Onion

    Green Salad with Orange, Avocado, and Onion

    How to Make Green Salad with Orange, Avocado, and Onion

    Get creative with your oranges! Try navel, Valencia, Cara Cara, or blood oranges when you see them at your local market. They each have a slightly different delicious flavor but all of them are filled with vitamin C, fiber, and other good-for-you nutrients.

    Complete your plate: Add this salad to any meal that needs a vegetable boost. We’ve paired it with Southwest-Style Turkey Meatloaf and Mashed Red Potatoes.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lime juice, olive oil, red
      wine vinegar, sweetener, kosher salt, and black pepper.
    2. Remove the peel and the white pith from around the
      oranges. Using a paring knife, cut in between the membranes
      to release the orange segments, and slice them into thirds.
      Place the orange pieces into a medium bowl.
    3. Add the mixed greens, avocado cubes, and red onion to the
      bowl and drizzle with the lime juice mixture. Toss to combine.
      Sprinkle with the cilantro and serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      440mg
      9%

    Ingredients

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    red wine vinegar
    1 tsp

    zero-calorie sweetener (such as Truvia or Splenda)
    1/8 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    oranges
    2

    mixed greens
    4 cup

    avocado (pitted and flesh cubed)
    1

    red onion (chopped)
    1/4 small

    chopped fresh cilantro
    2 tbsp

  • Mashed Red Potatoes

    Mashed Red Potatoes

    How to Make Mashed Red Potatoes

    Red potatoes have a waxy texture, and they stay firmer than other potatoes when cooked, giving these simple mashed potatoes a chunky texture. Leave the skin on for a pop of color and more fiber. 

    Complete your plate: For a classic “meat-and-potatoes” meal, pair with Southwest-Style Turkey Meatloaf and a simple Green Salad with Orange and Avocado.

     


    15 min prep time


    20 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Pour 1/4 cup of water into a medium pot fitted with a steamer basket and bring to a boil over high heat. Add the red potatoes, cover, and reduce the heat to medium. Cook until the potatoes are tender, 25–30 minutes. Set aside to cool.

    2. In a small saucepan, heat the milk and butter over medium heat until the butter melts, 2 minutes. Remove the saucepan from the heat and set aside to slightly cool.

    3. Add the potatoes to a large bowl and, using a potato masher, mash until almost smooth. Add the milk mixture, salt, and black pepper and mix until well combined.

    Low Sodium
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Sides
    Gluten-Free
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      540mg
      11%

    Ingredients

    red potatoes (washed and cut into 1-inch cubes)
    2 lbs

    1% milk
    1/2 cup

    butter (unsalted)
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Southwest-Style Turkey Meatloaf

    Southwest-Style Turkey Meatloaf

    How to Make Southwest-Style Turkey Meatloaf

    A nice way to add whole grains into protein dishes—such as meatloaf, hamburgers, and meatballs—is to use quick-cooking oats instead of regular bread crumbs. The fiber in the oats has been shown to help lower cholesterol.

    Complete your Plate: For a classic “meat-and-potatoes” meal, pair with Mashed Red Potatoes. Add a Green Salad with Orange and Avocado for a balanced meal. 

     


    15 min prep time


    1 hr cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat a 9 × 5-inch loaf pan with nonstick cooking spray.

    2. Add all of the remaining ingredients to a large bowl. Gently mix the ingredients until well combined.

    3. Spoon the mixture into the prepared loaf pan, using the back of the spoon or a spatula to even out the top. Place the loaf pan in the oven and bake until a thermometer inserted into the center of the meatloaf reads 165°F, 1 hour.

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

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      110mg

      37%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    lean ground turkey
    1 1/2 lbs

    quick cooking oats
    1 cup

    yellow onion (finely chopped)
    1 large

    eggs (beaten)
    2

    green bell pepper (finely diced)
    1

    ketchup
    1/2 cup

    garlic (minced)
    3 clove

    chili powder
    1 tbsp

    ground cumin
    2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Easy Broccoli and Shrimp Stir-Fry

    Easy Broccoli and Shrimp Stir-Fry

    How to Make Easy Broccoli and Shrimp Stir-Fry

    There’s nothing more satisfying than whipping up a healthy, tasty dinner in less than 30 minutes! This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peans, or cabbage). Serve over brown rice or another whole grain for a complete plate. 

     


    15 min prep time


    10 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.

    2. Heat 2 Tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). 

    3. Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.

    4. Heat the remaining 1 Tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.

    5. Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.

    Low Carb
    Seafood
    Asian
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      225mg

      75%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      560mg
      12%

    Ingredients

    low sodium vegetable broth
    1/4 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    1 1/2 tbsp

    Cornstarch
    1 tbsp

    ground ginger
    1 tsp

    sriracha
    1/2 tsp

    brown sugar substitute
    1/2 tsp

    olive oil (divided use)
    3 tbsp

    garlic (minced)
    1 clove

    shrimp (medium size, peeled, deveined, and tails cut off)
    1 1/4 lbs

    broccoli
    3 cup

  • Seared Scallops with Pesto Sauce

    Seared Scallops with Pesto Sauce

    How to Make Seared Scallops with Pesto Sauce

    Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.


    20 min prep time


    4 min cook time


    4servings


    4 scallops with 2 tbsps sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the pesto: Add the basil,
      3 Tbsp of the olive oil, and the garlic
      to a blender; pulse until a rough paste
      forms. Add the yogurt, vinegar, and
      salt and purée until smooth.
    2. Dry the scallops with a paper
      towel and sprinkle with the pepper.
    3. Heat the remaining 2 Tbsp of olive
      oil and the butter in a large saucepan
      over medium-high heat. Add the
      scallops and cook until browned, 1½
      to 2 minutes per side. Using tongs,
      remove the scallops and place them
      on a plate to cool.
    4. Spoon 2 Tbsp of the pesto sauce
      onto each of 4 plates and top with
      the warm scallops.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 scallops with 2 tbsps sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      300mg
      6%

    Ingredients

    fresh basil leaves
    2 cup

    olive oil (divided use)
    5 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    1/4 cup

    red wine vinegar
    1 tbsp

    salt
    1/8 tsp

    sea scallops
    3/4 lb (about 16 scallops)

    black pepper
    1/4 tsp

    unsalted butter
    1 tbsp

  • Roasted Beets with Lemon and Dill

    Roasted Beets with Lemon and Dill

    How to Make Roasted Beets with Lemon and Dill

    Beets may be a little messy to prepare, but they’re well worth it! They are nutrition powerouses, rich in antioxodants and shown to help fight inflammation. Oh, and they’re also delicious! Pair this flavorful side dish with a lean protein, like this Mustard-Herb Roasted Pork Tenderloin.


    15 min prep time


    1 hr cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Coat a
      baking dish with nonstick cooking spray.
    2. Wash the beets, then pierce each
      beet several times with a fork and
      place in the prepared baking dish.
      Cover with aluminum foil and bake
      until a fork can pierce the beets with
      ease, about 1 hour. Remove the baking
      dish from the oven and allow the beets
      to cool for 15 minutes. Remove the skin
      and cut the beets into ¼-inch slices.
    3. Zest the lemon half (set the zest
      aside), then use a paring knife to
      remove the remaining skin and pith
      (white part) of the halved lemon. Cut
      in between the membranes to release
      the lemon segments, and then chop.
    4. In a medium bowl, combine the
      canola oil and cumin. Add the beets,
      lemon zest, chopped lemon, onion,
      dill, salt, and pepper and gently toss
      together. Transfer to a serving dish
      and serve warm.
    Veggie Rich
    Dinner
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    black pepper
    to taste

    salt
    1/8 tsp

    fresh dill
    1/4 cup

    red onion (finely chopped)
    1/4 med

    ground cumin
    1/2 tsp

    canola oil
    1/2 tbsp

    lemon
    1/2

    fresh beets (without greens)
    1 lbs

    nonstick cooking spray
    1

  • Mustard-Herb Roasted Pork Tenderloin

    Mustard-Herb Roasted Pork Tenderloin

    How to Make Mustard-Herb Roasted Pork Tenderloin

    One of the simplest ways to cook pork tenderloin is in the oven. Brush the seasonings onto the tenderloin and within 40 minutes you have a perfectly cooked, delicious, lean protein. You can roast a side vegetable in the oven alongside the pork tenderloin—try this recipe for Roasted Beets with Lemon and Dill.


    10 min prep time


    40 min cook time


    4servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F.
      Coat a baking sheet with nonstick
      cooking spray.
    2. In a small bowl, whisk together the
      olive oil, mustard, garlic, basil, thyme,
      rosemary, ¼ tsp of the salt, and 1/8 tsp
      of the pepper.
    3. Sprinkle the pork tenderloin with
      the remaining ¼ tsp of salt and 1/8 tsp
      of pepper. Using a brush, spread the
      mustard mixture over the entire pork
      tenderloin. Discard any unused
      mustard mixture. Place the pork
      tenderloin on the prepared baking
      sheet and cook until a thermometer
      inserted into the thickest part of the
      tenderloin reads 145° F, about
      40 minutes. Let the pork rest for
      10 minutes before slicing.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Easy Pantry Recipes
    One Pot
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      380mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    garlic (minced)
    3 clove

    dried basil
    1 tsp

    dried thyme
    1 tsp

    dried rosemary
    1 tsp

    salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    pork tenderloin
    1 lbs