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Tag: foodie

  • Spaghetti Squash “Ramen” Noodle Bowl

    Spaghetti Squash “Ramen” Noodle Bowl

    How to Make Spaghetti Squash “Ramen” Noodle Bowl

    This healthier take on trendy ramen noodle bowls yields a savory broth you can customize. No chicken or bell peppers? Mix it up with other proteins and vegetables, such as shrimp, bean sprouts and shredded carrots.


    10 min prep time


    40 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400° F. Fill a 9×13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
    2. While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
    3. Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp. scallions and 2 Tbsp. bell pepper strips.
    4. Repeat process for remaining three bowls.
    Asian
    Main Dish
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    toasted sesame oil
    2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    low sodium chicken broth (fat-free, low-sodium)
    4 cup

    medium spaghetti squash (2-1/2 lb)
    1

    cooked chicken (shredded)
    2 cup

    Asian style hot sauce ((such as sambal oelek))
    1 tsp

    fish sauce
    1 tsp

    green onion (scallion) (thinly sliced, white and green parts)
    1/2 cup

    red bell pepper strips (thinly sliced (1-inch-long))
    1/2 cup

  • Provencal-Style Herb-Roasted Turkey Breast

    Provencal-Style Herb-Roasted Turkey Breast

    How to Make Provencal-Style Herb-Roasted Turkey Breast

    This dish has become the crown jewel of Amy Riolo’s American Thanksgiving meal. The combination of herbs, garlic, spices, and lemon juice create a flavorful, moist turkey that is simple to prepare. Turkey should be roasted 20-25 minutes per pound.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    1 hr 30 min cook time


    10servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F. Use 1 Tbsp olive oil to grease the bottom of a large roasting pan.
    2. Pat the turkey breast dry with a paper towel and season with salt and pepper. Place turkey breast skin side up in the pan. Brush the turkey with the remaining olive oil. Sprinkle Herbes de Provence and poultry seasoning on turkey, and rub into skin with your hands. Place whole garlic head, 1 lemon half, rosemary, thyme, and sage in the pan. Squeeze lemon juice from remaining lemon half over the top of the turkey.
    3. Place turkey in the oven, add a cup of water to the bottom of the pan, and roast for 1 hour, uncovered. Baste turkey after the first hour of cooking. If turkey looks very brown, cover it with foil. Continue to bake for another 30-45 minutes or until the internal temperature of the thickest part of the turkey breast reads 180°F on a meat thermometer. Remove from the oven, and place on a carving board. Let rest for 10 minutes before carving. Remove skin while carving.
    4. Strain the liquid from the bottom of the pan into another saucepan. Juice the remaining 2 lemon halves, add to the saucepan, and stir. Bring to a boil over high heat, and cook for 10 minutes or until sauce has reduced. Taste, and adjust seasoning if necessary. Serve sauce in a gravy boat next to turkey.
    Low Carb
    Mediterranean
    French
    Lunch
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      27g

    Ingredients

    Extra Virgin Olive Oil (divided)
    1/4 cup

    bone-in turkey breast
    1 (about 3 1/2 lb)

    salt
    1/2 tsp

    Freshly ground black pepper, to taste
    1

    Herbes de Provence
    1 tbsp

    poultry seasoning
    1 tsp

    head garlic (top chopped off)
    1

    lemon (halved)
    2

    fresh rosemary
    1 sprig

    fresh thyme
    1 sprig

    fresh sage
    1 sprig

  • Shrimp with Creamy Arugula Pesto

    Shrimp with Creamy Arugula Pesto

    How to Make Shrimp with Creamy Arugula Pesto

    Greek yogurt and cashews make for a deliciously creamy pesto to top poached shrimp or fish fillets.


    15 min prep time


    6 min cook time


    6servings


    Heaping 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and salt-free seasoning to a boil in a medium saucepan. Reduce heat to just barely a simmer and add shrimp. Cook 6 minutes or until shrimp are pink and just cooked through.
    2. While shrimp is cooking, add the arugula, yogurt, garlic, olive oil, cashews, Parmesan cheese and black pepper to a blender or food processor. Blend until smooth.
    3. Drain shrimp and toss with the pesto while shrimp are still hot.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Seafood
    Italian
    Foodie
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      115mg

      38%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      17g

    • Potassium
      280mg
      6%

    Ingredients

    water
    3 cup

    salt-free seasoning such as Salt-Free Spike or Mrs. Dash
    1 tbsp

    medium shrimp (peeled and deveined)
    1 1/4 lbs

    arugula
    4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    garlic
    2 clove

    olive oil
    1 tbsp

    unsalted cashews
    1/4 cup

    Parmesan cheese (shredded)
    1/4 cup

    black pepper
    1/4 tsp

  • Shrimp Lettuce Wraps

    Shrimp Lettuce Wraps

    How to Make Shrimp Lettuce Wraps

    If you don’t use all of the shrimp mixture in this recipe, you can also enjoy it cold on a lettuce wrap for lunch the next day.


    15 min prep time


    7servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray and sesame oil to a medium sauté pan over medium-high heat.
    2. Add bell pepper and onion and sauté until vegetables are softened and onions are clear.
    3. Add shrimp and sauté for 2-3 minutes, or until shrimp is partially cooked through.
    4. In a small bowl, whisk together soy sauce, Splenda Brown Sugar, chili garlic paste, ginger, garlic, lime zest, lime juice, chicken broth and peanut butter. Pour over shrimp and simmer until sauce begins to thicken and shrimp is cooked through.
    5. Add chopped chives and stir.
    6. Portion 1/4 cup of shrimp mixture in a lettuce leaf cup and top with diced avocado. Repeat for remaining 6 wrap, dividing avocado evenly among the 7 wraps.
    Low Carb
    Seafood
    Foodie
    Lunch
    Sandwiches
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    Nutrition facts

    7 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      65mg

      22%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      255mg
      5%

    Ingredients

    nonstick cooking spray
    1

    sesame oil
    1 tsp

    orange or red bell pepper (seeded and small dice)
    1

    small onion (small dice)
    1

    deveined shrimp (peeled)
    1 lbs

    soy sauce (reduced sodium)
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    Thai-style chili garlic paste
    1 tsp

    grated ginger
    1 tsp

    garlic (minced)
    1 clove

    small lime (zested and juiced)
    1

    low sodium chicken broth (reduced sodium, fat-free)
    1/4 cup

    peanut butter
    1 tbsp

    fresh chives (chopped)
    1 tbsp

    Boston lettuce leaves
    7

    avocado (diced)
    1/2

  • Shaved Asparagus, Radish and Parmesan Salad

    Shaved Asparagus, Radish and Parmesan Salad

    How to Make Shaved Asparagus, Radish and Parmesan Salad

    Never tried asparagus raw? This is your chance! Parmesan cheese, tangy Dijon mustard and lemon in this dressing are a bold accompaniment for the thinly sliced asparagus and peppery radishes.


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, whisk together lemon zest, lemon juice, Dijon mustard, garlic, ground black pepper, Parmesan cheese and olive oil.
    2. Trim woody ends off of asparagus and discard. Trim heads off asparagus and toss in the bowl with the salad dressing.
    3. Using a vegetable peeler, shave asparagus stalks lengthwise and toss with the dressing in the bowl (or slice the asparagus using a slicing blade on a food processor).
    4. Shave radishes with the peeler, mandolin or slicing blade on the food processor. Toss with rest of salad ingredients.
    Low Sodium
    Low Carb
    Veggie Rich
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      210mg
      4%

    Ingredients

    small radishes
    6

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    garlic (grated or minced)
    1 clove

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced (about 1/4 cup juice))
    1

    large asparagus spears ((1 lb))
    1 bunch

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Savory Crepes

    Savory Crepes

    How to Make Savory Crepes

    These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.


    20 min prep time


    4servings


    2 crepes

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
    2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
    3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
    4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
    5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
    6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
    7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
    8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
    Fiber Focused
    French
    Breakfast and Brunch
    Foodie
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 crepes


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      110mg

      37%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      640mg
      14%

    Ingredients

    eggs
    2

    milk (non-fat)
    2/3 cup

    water
    1/2 cup

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    whole wheat flour
    1 cup

    nonstick cooking spray
    1

    broccoli florets
    4 cup

    nonstick cooking spray
    1

    small onion (small dice)
    1/2

    deli ham ((1/2 ounce each), diced)
    8 slice

    egg whites
    4

    fat free half-and-half
    1/4 cup

    black pepper
    1/4 tsp

    Parmesan cheese (shredded)
    1/4 cup

  • Savory Asparagus Custards

    Savory Asparagus Custards

    How to Make Savory Asparagus Custards

    This recipe calls for spring asparagus, sun-dried tomatoes, and fresh basil. You can buy fresh herbs at most grocery stores. Fresh herbs will last for a few days to a week in the refrigerator, or in the case of fresh basil, on the counter. 


    10 min prep time


    40 min cook time


    6servings


    1 ramekin (or muffin)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Use either 6 ramekins that are 4 oz. each or a muffin tin. Coat the ramekins or muffin tin with cooking spray and set aside.

    2. Add the olive oil to a medium non-stick sauté pan. Heat over medium heat and sauté the asparagus and sundried tomatoes for 8–10 minutes or until the asparagus begins to soften. If the asparagus is thick, add a few tablespoons of water to the sauté pan and cover for 5 minutes to steam, then continue sautéing until all the liquid is absorbed. Set aside to cool. 

    3. In a medium bowl, whisk together the basil, egg substitute, milk, flour, salt, and pepper until smooth with no lumps. 

    4. Divide the asparagus mixture evenly between the ramekins or muffin tins. Cups should be full.

    5. Carefully pour the egg mixture over the asparagus just to the top—do not overfill.

    6. Bake for 30 minutes or until the custards are puffed and just starting to brown.

    7. Remove from the oven and cool slightly. Turn the custards out of the ramekins or muffin tins and serve. 

    Low Carb
    French
    Vegetarian
    Foodie
    Breakfast and Brunch
    Lunch
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1 ramekin (or muffin)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      259mg
      6%

    Ingredients

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    asparagus (chopped, about 2 cups)
    1 bunch

    sun-dried tomatoes (chopped, not packed in oil)
    2 tbsp

    fresh basil (chopped)
    1 tbsp

    egg substitute
    2 cup

    skim milk
    1/4 cup

    flour
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Salmon With Thyme-Roasted Grapes

    Salmon With Thyme-Roasted Grapes

    How to Make Salmon With Thyme-Roasted Grapes

    Author Katie Cavuto says, “Grapes are not just for snacking! Sweet, juicy, and succulent, they are divine when roasted. I love pairing grapes with savory herbs like fresh oregano or, in this dish, thyme.”


    5 min prep time


    30 min cook time


    4servings


    1 (5-ounce) salmon fillet and 1/4 cup roasted grapes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 F.
    2. In a small bowl, toss grapes with 1 tablespoon olive oil, garlic, thyme, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Arrange the grapes in a rimmed baking dish and roast for 20 minutes, or until slightly brown and bursting.
    3. While the grapes are roasting, arrange the salmon fillets on a rimmed baking sheet. Drizzle with remaining olive oil and season with remaining salt and pepper.
    4. Once the grapes are roasted, remove from the oven. Decrease oven temperature to 400°F and roast the salmon for 10–12 minutes, or until salmon reached your desired doneness.
    5. Remove salmon from the oven, top with the roasted grapes, and serve.
    Mediterranean
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 (5-ounce) salmon fillet and 1/4 cup roasted grapes


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        12g

    • Protein
      29g

    • Potassium
      670mg
      14%

    Ingredients

    red grapes (stems removed)
    2 cup

    Extra Virgin Olive Oil (divided)
    2 tbsp

    garlic (sliced)
    2 clove

    fresh thyme (leaves removed from stem)
    3 sprig

    fine sea salt (divided)
    1/4 tsp

    freshly ground black pepper (divided)
    1/4 tsp

    (5-ounce) salmon fillets
    4

  • Salmon Stuffed with Spinach and Feta

    Salmon Stuffed with Spinach and Feta

    How to Make Salmon Stuffed with Spinach and Feta

    This salmon dish is a great way to get in your heart-healthy omega-3 fatty acids for the day. The spinach, feta and other seasonings give this nutritious dish extra flavor.


    4servings


    1 salmon roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees Fahrenheit. Heat 1 Tbsp. olive oil in skillet over medium heat. And spinach, and stir to coat. Add feta, salt, pepper, and mint. Stir to combine, and remove from heat.
    2. Grease bottom of a baking dish with remaining 1 Tbsp. oil.
    3. Place fillets on a work surface, and cover with 1/2 cup spinach mixture on each. Roll fillets up, and stand on one end. Place in baking dish, and turn to coat in olive oil. Season with salt and pepper. Pour stock into the bottom of the baking dish. Pour lemon juice on the top of the fillets. Cover with foil. Bake for 20 minutes or until salmon is cooked through.
    Low Carb
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon roll


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      70mg

      23%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        4g

        14%

    • Protein
      27g

    Ingredients

    feta cheese (reduced-fat, crumbled)
    2 tbsp

    frozen spinach (16-ounce, thawed and drained well)
    1 package

    Extra Virgin Olive Oil (divided)
    2 tbsp

    salt, to taste
    1

    Pepper, to taste
    1

    dried mint
    1 tsp

    salmon fillets (3.5-ounce each, skinned)
    4

    vegetable stock (fat-free, low-sodium)
    2 cup

    Juice of 1 lemon
    1