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Tag: foodie

  • Low Carb Lunchbox

    Low Carb Lunchbox

    How to Make Low Carb Lunchbox

    Pack your lunch the night before to start your morning with little stress! This power lunch is packed with protein, healthy fats, and fiber to power you through your day. Plus it’s quick and easy to assemble!


    15 min prep time


    1serving


    1 lunchbox

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwich by layering the ham, cheese, and avocado on the lettuce leaf, then roll it tightly and wrap in plastic wrap. Serve the sandwich with the egg whites, almonds, green apple, and baby carrots.
    Fiber Focused
    Kid Friendly
    Lunch
    Budget Friendly
    Foodie
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchbox


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        19g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    reduced-sodium deli ham
    1 1/2 oz

    reduced-fat colby jack cheese
    1/2 oz

    avocado (mashed)
    1/4

    large bibb lettuce leaf
    1

    hard-boiled egg whites
    2

    unsalted roasted almonds
    12

    green apple (whole or sliced)
    1

    baby carrots
    3

  • Lemon Thyme Greek Frozen Yogurt

    Lemon Thyme Greek Frozen Yogurt

    How to Make Lemon Thyme Greek Frozen Yogurt

    Serve this frozen yogurt with fresh raspberries for a festive dessert.


    15 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an ice cream maker if using. If not using, omit this step.
    2. Combine Splenda Sugar Blend, water, thyme, lemon zest and lemon juice in a small sauce pan. Heat to a boil and then remove from heat to cool. Remove thyme sprig.
    3. Once the lemon mixture is cooled, whisk in to the Greek yogurt. Pour into the ice cream maker and churn until frozen and thick. Serve immediately and freeze leftovers in a plastic container.
    4. If not using an ice cream maker, whip mixture with an electric mixer or by hand with a whisk for 3 minutes. Add to a plastic container and freeze.
    Low Sodium
    Low Carb
    Comfort Food
    Vegetarian
    Foodie
    Gluten-Free
    Dessert
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      11g

    • Potassium
      130mg
      3%

    Ingredients

    Greek style plain yogurt (non-fat)
    3 cup

    lemon (zested and juiced)
    1

    fresh thyme
    1 sprig

    water
    2 tbsp

    low-calorie sugar substitute
    1/2 cup

  • Lentil Stew

    Lentil Stew

    How to Make Lentil Stew

    You can play around with different types of lentils in this stew – try red, yellow, or brown lentils.


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeno pepper and sauté until the onions turn clear, about 5 minutes.
    2. Add the garlic and sauté 1 additional minute.
    3. Stir in the lentils and add the vegetable broth and water.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
    5. Remove the bay leaf and stir in the spinach until the spinach is wilted.
    Fiber Focused
    Mediterranean
    Foodie
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    6 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
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      9g

    • Potassium
      680mg
      14%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    small or 2 medium carrots (peeled and diced)
    3

    jalapeño pepper (seeded and minced)
    1

    garlic (minced)
    2 clove

    lentils
    1 cup

    low sodium vegetable broth
    4 cup

    water
    1 cup

    bay leaves
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    baby spinach
    4 cup

  • Lentil Bruschetta

    Lentil Bruschetta

    How to Make Lentil Bruschetta

    To reduce the carbohydrates in this recipe, serve the bruschetta in Belgian endive leaves instead of baguette. This will also make the recipe gluten-free.


    30 min prep time


    14servings


    2 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. In a medium sauce pan, combine lentils and hot water. Bring to a boil over high heat, then reduce to a simmer, uncovered, for 20 minutes.
    3. While the lentils are cooking, combine tomatoes, red bell pepper, red onion, cucumber, garlic, cilantro, red wine vinegar, olive oil, crushed red pepper flakes, feta cheese and ground black pepper. Stir to incorporate and set aside.
    4. Arrange sliced baguette pieces on a large baking sheet. Spray the tops of the bread slices lightly with cooking spray. Bake on the top rack of the oven for 10 minutes. Set aside to cool. (See note in step 6).
    5. When the lentils are done cooking, drain and rinse them under cold water. Shake the colander to get rid of all of the water on the lentils, then add them to the bruschetta mixture and stir to incorporate.
    6. To serve, either add the bruschetta mixture to a serving bowl and arrange the toasted baguette around the bowl for self-serve bruschetta, or top each toasted baguette slice with 2 heaping Tbsps. of bruschetta mixture. Note: If you plan to serve the bruschetta on the baguette, you may want to toast the bread a little longer to avoid sogginess.
    Veggie Rich
    Italian
    Snacks
    Vegetarian
    Foodie
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    14 Servings



    • Serving Size

      2 pieces


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      210mg
      4%

    Ingredients

    brown lentils (dry)
    1/2 cup

    hot water
    2 cup

    medium tomatoes (seeded and diced)
    2

    medium red bell pepper (seeded and diced)
    1

    red onion (diced)
    1/2 cup

    English cucumber ((seedless or hothouse), diced)
    1/2

    garlic (minced)
    1 clove

    fresh cilantro (chopped)
    1 tbsp

    red wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    crushed red pepper flakes
    1/4 tsp

    feta cheese (reduced fat, crumbled)
    1/4 cup

    black pepper
    1/2 tsp

    multigrain baguette (sliced into 28 slices, about 1/4 inch thick)
    1 lbs

    nonstick cooking spray
    1

  • Lemon-scented Shrimp (Gamberi Al Limone)

    Lemon-scented Shrimp (Gamberi Al Limone)

    How to Make Lemon-scented Shrimp (Gamberi Al Limone)

    Author Amy Riolo says, “All of the bodies of water that border Italy—from the Adriatic to the Ionian, Mediterranean, and Tyrrhenian seas—contain multiple varieties of shrimp, making shrimp popular everywhere. If you’ve never prepared shrimp before, you’ll be amazed at how easy it is. In my seafood cooking classes, I often tell students that, if they’ve had bad luck making shrimp in the past, it’s because they’re doing too much, not too little. The key to preparing good shrimp is choosing the freshest shrimp possible and cooking them just until done—not a second longer. Baby, regular, and jumbo shrimp all work in this recipe, so feel free to use whatever is freshest.”


    5 min prep time


    5 min cook time


    4servings


    Approximately 4 ounces shrimp

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    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium-high heat.
    2. When olive oil begins to release its aroma, add shrimp, salt, black pepper, and crushed red chile flakes. Cook shrimp on one side just until the tail of the shrimp is bright pink, approximately 1–2 minutes.
    3. Turn shrimp over and squeeze lemon juice over top. Cook shrimp until all gray color is gone and they are pink and cooked through, approximately 1–2 more minutes. At this point, shrimp should be coiled slightly tighter than when they were raw. Shrimp will continue to sizzle in the pan.
    4. When they are cooked completely through, transfer shrimp to a serving platter, garnish with lemon zest, and serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Mediterranean
    Italian
    Snacks
    Sides
    Quick & Easy
    Holidays & Entertaining
    Foodie
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      Approximately 4 ounces shrimp


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      18g

    • Potassium
      245mg
      5%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    shrimp, peeled and deveined
    1 lbs

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

    Juice and zest from 1 lemon
    1

  • Lasagna Cupcakes

    Lasagna Cupcakes

    How to Make Lasagna Cupcakes

    Author Robyn Webb: “I’m not particularly fond of the massive cupcake trend that hit the nation not too long ago, but making lasagna into “cupcakes” is a movement I could get behind. When you want all the elements of lasagna in a low-calorie, very easy to serve way, my Lasagna Cupcakes fit the bill. These are great to bring to a party as they transport beautifully.”

    This recipe from The Perfect Diabetes Comfort Food Collection, by Robyn S. Webb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    20 min cook time


    12servings


    1 cupcake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F. Coat a 12-cup standard muffin pan with cooking spray.
    2. Add one wonton wrapper to the bottom of each cup, pressing down into the center with the pointed ends set up.
    3. Mix together the ricotta and mozzarella cheeses, egg, dried oregano, and black pepper. Add a scant tablespoon of the cheese mixture over the wonton wrapper. Lay a basil leaf on top of the cheese. Add a tablespoon of the marinara sauce over the basil leaf. Repeat all the layers one more time ending with sauce. Sprinkle the top of each muffin with Parmesan.
    4. Bake the lasagna muffins for 18-20 minutes until bubbly and browned. Remove from the oven and let cool for 5 minutes. Run a knife around each cup to loosen. Remove from the pan and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Italian
    Dinner
    Foodie
    Main Dish
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      1 cupcake


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    wonton wrappers
    24

    ricotta cheese (low-fat)
    3/4 cup

    mozzarella cheese (shredded, part-skim)
    3/4 cup

    eggs (beaten)
    1

    dried oregano (dried)
    1 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil
    24 leaves

    jarred marinara sauce (low-sodium)
    2 cup

    Parmesan cheese (grated)
    1/4 cup

  • Kale and Quinoa Salad

    Kale and Quinoa Salad

    How to Make Kale and Quinoa Salad

    It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.


    15 min prep time


    20 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
    2. In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
    3. In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Foodie
    Vegetarian
    Salads
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    white balsamic or white raspberry balsamic vinegar
    1/4 cup

    garlic (grated or minced)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Extra Virgin Olive Oil
    1/4 cup

    fresh kale leaves (chopped)
    4 cup

    dried cranberries
    1/4 cup

    sunflower seeds
    2 tbsp

    reduced fat feta cheese (crumbled)
    3 oz

  • Kale Pesto Salmon

    Kale Pesto Salmon

    How to Make Kale Pesto Salmon

    Salmon is packed with heart-healthy omega-3 fats. Serve up this dish with roasted green beans and your favorite whole grain such as quinoa, farro or wild rice.


    20 min prep time


    4servings


    1 salmon fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a blender or food processor, blend the kale, walnuts, garlic, olive oil, water, lemon juice, Parmesan cheese, and pepper until smooth.
    3. Lay the salmon filets skin side down on the baking sheet. Spread the top of each salmon filet with 1/4 of the pesto.
    4. Bake the salmon for 20 minutes.
    Low Sodium
    Low Carb
    Seafood
    Italian
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      80mg

      27%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      555mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    kale leaves (chopped)
    2 cup

    walnuts (toasted)
    1/4 cup

    garlic
    1 clove

    olive oil
    1 tbsp

    water
    2 tbsp

    lemon juice
    1 tbsp

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    salmon fillets (4-ounce each)
    4

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Jalapeno Mac and Cheese

    Jalapeno Mac and Cheese

    How to Make Jalapeno Mac and Cheese

    To make this recipe a little quicker, use a jalapeno salsa or hot sauce instead of roasting the peppers. Use about 1/4 cup or adjust to the spiciness that you prefer.


    25 min prep time


    45 min cook time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F. Coat a 9×13 baking dish with cooking spray and set aside.
    2. Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.
    3. Remove the blackened jalapenos from the oven and place in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting and pepper juices on your hands.
    4. Once the peppers have finished roasting, turn the oven down to 350 degrees F.
    5. While jalapenos are roasting and cooling, add olive oil to a medium sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    6. Slowly whisk in the skim milk and bring to a boil, whisking constantly.
    7. Add in the Laughing Cow Lite Cheese Wedges, 1/4 cup parmesan cheese, ground nutmeg, salt (optional) and black pepper. Whisking constantly.
    8. Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
    9. Using a food processor, blend the whole wheat bread, garlic and 2 Tbsps. grated parmesan cheese to make the crumble topping. Set aside.
    10. Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
    11. Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.
    Comfort Food
    Lunch
    Foodie
    Holidays & Entertaining
    Sides
    Vegetarian
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    small jalapeno peppers
    2

    whole grain rotini
    16 oz

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    3 cup

    Laughing Cow Lite Cheese wedges
    6

    Parmesan cheese (plus 2 Tbsp freshly grated, (divided))
    1/4 cup

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread
    1 slice

    garlic
    1 clove