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Tag: foodie

  • Pork Souvlaki

    Pork Souvlaki

    How to Make Pork Souvlaki

    Souvlaki are Greek kebabs made with marinated meat. You can use any meat of your choice—try it with chicken, shrimp or lamb. To pull the meal together, serve the grilled meat in a pita pocket topped with tzatziki and other vegetables, like tomato, red onion, bell pepper, or lettuce.


    10 min prep time


    12 min cook time


    4servings


    1 stuffed pita half

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes. While the skewers are soaking, cut pork tenderloin into 1 inch cubes.
    2. In large bowl, whisk together lemon juice, oil, garlic, oregano and pepper. Add pork and stir to coat.
    3. Marinate for 10 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the pork is marinating, preheat the broiler. Coat a baking sheet with cooking spray or line with foil. Set aside.
    4. Thread pork onto 8 skewers and lay on the baking sheet so they are not touching. Brush the skewers with remaining marinade, using all the marinade.
    5. Place the skewers in the broiler 6 inches away from heat for 6 minutes. Turn the skewers and cook an additional 6 minutes.
    6. In a small bowl, whisk together yogurt, cucumber, garlic, lemon juice, salt and pepper to make the tzatziki sauce.
    7. Cut the pitas in half and carefully form a pocket in each half. Spread 1/4 cup tzatziki sauce inside each pita half, then add the pork from two skewers to each. Serve as is, or stuff with additional toppings such as lettuce, tomato, and onion.
    Mediterranean
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed pita half


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      560mg
      12%

    Ingredients

    bamboo skewers
    8

    pork tenderloin
    1 lbs

    lemon juice
    1/4 cup

    olive oil
    1 tbsp

    garlic (minced or grated)
    4 clove

    dried oregano
    1 tbsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    Plain Nonfat Greek yogurt
    1/2 cup

    large cucumber (peeled, seeded and grated)
    1

    garlic (minced or grated)
    1 clove

    fresh lemon juice
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain pocket style pitas
    2

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pineapple Peach Sorbet

    Pineapple Peach Sorbet

    How to Make Pineapple Peach Sorbet

    Fruit sorbet is a satisfying dessert that gets it’s sweetness from natural sugars in fruit, plus all the nutrients and fiber found in fresh fruit. When fresh produce is in season, cut up and freeze the fruit yourself. Otherwise, you can find an abundance of frozen fruit in the grocer’s freezer. Play around with other fruit combinations like mango-strawberry, peach-raspberry or pineapple-banana. You could pour the mixture into popsicle molds, too, for a perfectly portioned treat.


    5 min prep time


    2servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all the ingredients in a blender and blend until smooth.
    2. Place the sorbet in a container or into popsicle molds and freeze immediately.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Kid Friendly
    Cooking for 1 or 2
    Snacks
    Vegetarian
    Foodie
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      130mg
      3%

    Ingredients

    frozen peaches
    1/2 cup

    frozen pineapple chunks
    1/2 cup

    sugar-free lemonade
    1/4 cup

  • Pickled Brussels Sprouts

    Pickled Brussels Sprouts

    How to Make Pickled Brussels Sprouts

    An easy refrigerator pickling method transforms Brussels sprouts into crunchy, tangy morsels, flavored with dill and garlic. You can also make this quick pickle method with your other favorite vegetables.


    20 min prep time


    5 min cook time


    8servings


    1/4 cup drained

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot over high heat, heat 7 cups of the water and bring to a boil. Add the remaining water to the bowl of ice.
    2. Add the Brussels sprouts to the boiling water and cook for 2 minutes. Use a slotted spoon to transfer the sprouts to the ice water to cool. Drain the cooled sprouts and pack into the jar.
    3. Add the vinegar, 1/2 cup water, salt, and sugar to a saucepan over high heat. Bring to a boil and stir until the salt and sugar dissolve. Boil for 2 minutes. Remove the brine from the heat.
    4. Add the bay leaf, dill, garlic, onion, and pickling spice to the brine.
    5. Carefully fill the jar with the brine, covering the Brussels sprouts completely.
    6. Place the lids on the jar and shake the jar gently to distribute the ingredients.
    7. Refrigerate for at least 2 hours before serving. Store in the refrigerator for up to 3 months. Before serving, remove and discard the bay leaf.
    8. Chef’s Tip: Only tough vegetables, such as Brussels sprouts and carrots, need to be blanched first. Softer vegetables, such as cucumbers and zucchini, can go in the jar raw before you add the brine.
    Veggie Rich
    Low Carb
    Snacks
    Sides
    Vegetarian
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup drained


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      95mg
      2%

    Ingredients

    water (divided)
    8 cup

    ice (bowl)
    1

    fresh Brussels sprouts (halved)
    2 cup

    pint jar with lid ((or 1 pint heatproof, plastic container))
    1

    white distilled vinegar
    1/2 cup

    water
    1/2 cup

    salt
    1 tsp

    sugar
    2 tsp

    bay leaves
    1

    fresh dill
    2 sprig

    garlic (smashed)
    2 clove

    onion(s) (minced)
    1/4 cup

    pickling spice
    1 tbsp

  • Pesto Stuffed Chicken Breast with Bruschetta Sauce

    Pesto Stuffed Chicken Breast with Bruschetta Sauce

    How to Make Pesto Stuffed Chicken Breast with Bruschetta Sauce

    This lower-carb stuffed chicken recipe is the perfect centerpiece of a diabetes plate method meal. Paired with a small serving of whole grain pasta or quinoa and a side salad, this is attractive dish is designed to impress.

    Chef’s Tip: This recipe asks you to butterfly a chicken breast. If you’re not familiar with this technique, don’t worry! This is a simple method that makes it easy to stuff chickens or quickly cook a breast without drying it out. Our friends at the Mr. Food Test Kitchen created this video to demonstrate.


    15 min prep time


    45 min cook time


    6servings


    4 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking dish with cooking spray. Set aside.
    2. In a small bowl, toss together tomatoes, red onion, oregano, red wine vinegar and olive oil.
    3. Butterfly each chicken breast, and open each like a book. Season both sides of all chicken breasts with salt and pepper.
    4. Toss basil and parmesan cheese together in a small bowl and then divide the mixture evenly between each open chicken breast. Fold the chicken breast back in half and place in the baking pan.
    5. Pour the tomato mixture over the chicken breasts and bake for 35-45 minutes (depending on the size of the chicken breasts) or until the internal temperature is 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Italian
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces chicken


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      38g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    roma (plum) tomatoes (seeded and diced)
    3

    small red onion (small dice)
    1/2

    fresh oregano (chopped)
    1 tbsp

    red wine vinegar
    1 tbsp

    olive oil
    1 tbsp

    boneless, skinless chicken breasts
    2 1/4 lbs

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    fresh basil (chopped)
    1/4 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Papardelle Vegetable “Pasta” Carbonara

    Papardelle Vegetable “Pasta” Carbonara

    How to Make Papardelle Vegetable “Pasta” Carbonara

    In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with water and bring the water to a boil.
    2. Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable ‘noodles’. Take care to avoid the seeds in the zucchini.
    3. Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
    4. In a medium nonstick sauté pan, add the olive oil over medium-low heat.
    5. Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
    6. Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
    7. Once thickened, add the vegetable “noodles” and toss gently to coat.
    8. Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
    Veggie Rich
    Italian
    Lunch
    Sides
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      7g

    • Potassium
      465mg
      10%

    Ingredients

    garlic (minced)
    2 clove

    small onion (minced)
    1/2

    medium zucchini
    1

    medium or 1 large carrot (peeled)
    2

    olive oil
    2 tsp

    turkey bacon (small dice)
    4 slice

    flour
    2 tbsp

    milk (non-fat)
    1 1/2 cup

    Parmesan cheese (shredded)
    3 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    fresh parsley (minced)
    1 tbsp

  • Modern Tuna Noodle Casserole

    Modern Tuna Noodle Casserole

    How to Make Modern Tuna Noodle Casserole

    This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray. Set aside.

    2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

    3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

    4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

    5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

    6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Seafood
    Kid Friendly
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      526mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole grain penne, shells, or farfalle pasta
    12 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    8 oz

    small onion (diced)
    1

    baby spinach
    5 oz

    salt-free all-purpose seasoning
    1/2 tsp

    flour
    3 tbsp

    skim milk
    2 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    tuna packed in water (drained)
    5 oz

    Parmesan cheese (shredded)
    1/2 cup

  • Mini Pear and Goat Cheese Tarts

    Mini Pear and Goat Cheese Tarts

    How to Make Mini Pear and Goat Cheese Tarts

    This is a foodie recipe, but it’s still simple to make and takes just 15 minutes to cook. These mini tarts make a great holiday appetizer.


    10 min prep time


    7servings


    2 tarts

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. Arrange thawed fillo cups on to a baking sheet. Set aside.
    3. In a medium bowl, mix together pears, goat cheese, egg whites and ground black pepper.
    4. Fill each fillo cup with a heaping Tbsp. of pear mixture.
    5. Drizzle to top of each tart with a little balsamic vinegar.
    6. Bake for 15 minutes. Serve hot or room temperature.
    Low Sodium
    French
    Quick & Easy
    Appetizers
    Holidays & Entertaining
    Foodie
    Vegetarian
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 tarts


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%

    • Protein
      3g

    Ingredients

    mini fillo shells
    14

    pear (diced, skin on (about 2 small bosc pears))
    1 1/2 cup

    goat cheese (chevre)
    2 oz

    egg whites
    2

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

  • Mini Baked Crab Cakes

    Mini Baked Crab Cakes

    How to Make Mini Baked Crab Cakes

    These crab cakes make a great party appetizer or on top of a field green salad with lite balsamic vinaigrette.


    5 min prep time


    10 min cook time


    5servings


    2 crab cakes with about 1 tbsp dipping sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Coat a baking sheet with cooking spray.
    2. In a medium bowl, crumble the piece of whole wheat bread into small (pea sized) pieces. Add the egg whites, hot pepper sauce, scallions, salt and pepper and mix well until bread is softened, then fold in the crab meat.
    3. Portion 10 patties onto the baking sheet. Spray the patties liberally with cooking spray and bake on the top rack of the oven for 5 minutes. Flip the patties with the spatula and spray again with the cooking spray. Bake for an additional 5 minutes.
    4. Remove from the oven and let the crab cakes rest for 5 minutes before serving.
    5. While the crab cakes cool, prepare the dipping sauce: combine apricot preserves, chili garlic sauce, and soy sauce in a small bowl.
    Low Carb
    Seafood
    Sides
    Foodie
    Lunch
    Dinner
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      2 crab cakes with about 1 tbsp dipping sauce


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    whole wheat bread
    1 slice

    egg whites
    2

    hot pepper sauce
    1 tbsp

    green onion (scallion) (minced)
    2

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fancy white (or lump) crab meat) (drained)
    2 (6-oz) cans

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    no-sugar-added apricot preserves
    1/2 cup

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1