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Tag: low carb

  • Zucchini Egg Boats

    Zucchini Egg Boats

    How to Make Zucchini Egg Boats

    This low carb dish is packed with veggies—a great example of how to incorporate more veggies into a low carb eating plan. This simple entree is great for breakfast, lunch, or dinner. To make this gluten-free, confirm that your chicken sausage and hot sauce are gluten-free.


    15 min prep time


    35 min cook time


    4servings


    1 filled zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a baking
      sheet with cooking spray. Slice zucchini in
      half lengthwise, scoop the seeds out to make
      a boat, and place on the prepared baking
      sheet. Roast the zucchini 25 minutes.
    2. While the zucchini is roasting, add cooking
      spray to a medium nonstick sauté pan
      over medium-high heat. Add mushrooms,
      onion, and sausage to the pan and sauté
      7 minutes, or until mushrooms and onion
      are tender.
    3. In a medium bowl, whisk together eggs,
      water, hot sauce, salt, and pepper. Pour the
      egg mixture over the sautéed veggies and
      sausage, gently stirring over medium-low
      heat until eggs and vegetable mixture are
      thoroughly combined, about 4 minutes.
    4. Remove the zucchini from the oven and
      top each zucchini half with a scant cup of
      the egg mixture.
    Low Carb
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filled zucchini half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      210mg

      70%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      15g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    zucchini
    2

    sliced mushrooms
    8 oz

    small onion (diced)
    1

    chicken breakfast sausage links (fully cooked)
    4 oz

    eggs
    4

    water
    2 tbsp

    hot sauce
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Beef and Broccoli over Zucchini Noodles

    Beef and Broccoli over Zucchini Noodles

    How to Make Beef and Broccoli over Zucchini Noodles

    This lighter version of a Chinese takeout classic is packed with veggies and low in carbs. You can make “noodles” out of zucchini at home with a special “spiralizer” tool, or use a vegetable peel to create ribbons. Zucchini noodles are also available at many grocery stores now—check the freezer aisle by the vegetables, or in the produce section for fresh, packaged zucchini noodles. To make this dish gluten free, be sure to use gluten free soy sauce, and confirm that the corn starch and beef broth are gluten-free.


    15 min prep time


    10 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the broth,
      cornstarch, soy sauce, garlic, and ginger.
      Set aside.
    2. Spray large sauté pan or wok with cooking
      spray, add sesame oil, and place over
      high heat.
    3. Add the onion and stir-fry 2 minutes. Add
      the beef and stir-fry 3 more minutes.
    4. Add the broccoli and spiralized zucchini
      and stir-fry 3 more minutes.
    5. Add the broth mixture and bring to a
      boil, scraping the bottom of the pan to
      loosen any brown bits. Reduce heat and
      simmer 2 minutes.
    6. Stir in sesame seeds and serve.
    Veggie Rich
    Low Carb
    Fiber Focused
    Quick & Easy
    One Pot
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      950mg
      20%

    Ingredients

    no-salt-added beef broth
    1 cup

    Cornstarch
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    garlic (minced)
    2 clove

    minced fresh ginger
    1 tbsp

    nonstick cooking spray
    1

    toasted sesame oil
    2 tsp

    medium onion (sliced)
    1

    sirloin beef (sliced)
    1 lbs

    fresh or frozen broccoli florets
    4 heaping cups

    small zucchini (spiralized into noodles, or 4 cups prepared zucchini noodles)
    2

    sesame seeds
    2 tbsp

  • Unstuffed Eggroll

    Unstuffed Eggroll

    How to Make Unstuffed Eggroll

    This quick and easy recipe features the familiar flavors of a Chinese takeout eggroll, but without the added grease from deep frying. This is a great low-carb entree on its own, or serve over a grain, like brown rice or quinoa, or over cauliflower rice.


    5 min prep time


    15 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Season pork with 1/4 teaspoon pepper and the garlic powder. Sauté pork in a large skillet over medium-high heat until completely cooked. Drain fat if needed. Remove pork from pan and set aside.

    2. Heat olive oil in pan and add garlic; sauté 30 seconds. 

    3. Add coleslaw, soy sauce, ginger, and 1/4 teaspoon pepper. Cook 6 minutes, stirring frequently.

    4. Add pork back to pan and top with green onions; heat 1–2 minutes.

    5. Serve over brown rice or cauliflower rice if desired.

    Veggie Rich
    Low Carb
    Asian
    Easy Pantry Recipes
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      680mg
      14%

    Ingredients

    lean ground pork
    1 lbs

    black pepper (divided use)
    1/2 tsp

    garlic powder
    1 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    packaged coleslaw mix
    16 oz

    lower sodium soy sauce
    2 tbsp

    ground ginger
    1 tsp

    green onion (scallion) (sliced)
    3 stalks

  • Vindaloo-Style Roasted Pork Tenderloin

    Vindaloo-Style Roasted Pork Tenderloin

    How to Make Vindaloo-Style Roasted Pork Tenderloin

    This dish is popular among Anglo-Indian cooks in Goa in southwestern
    India. The term vindaloo comes from the Portuguese dish carne de vinha
    d’alhos. It’s a meat dish (usually pork) marinated in wine and garlic.
    Vindaloo recipes modify the Portuguese concept by substituting vinegar
    (usually palm vinegar) for the red wine. Kashmiri chili peppers and other
    spices were added as vindaloo dishes evolved.


    10 min prep time


    30 min cook time


    6servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor, blend together the vinegar, garlic, ginger, cloves, cumin seeds, chili powder, peppercorns, mustard seeds, and cinnamon
      until ground to a fine paste. Stir in the salt until well blended.
    2. Brush the spice rub over the pork. Cover and refrigerate for at least 6 hours.
    3. After 6 hours, remove the pork from the refrigerator. Let stand at room
      temperature for 1 hour. Preheat the oven to 425°F.
    4. Place the pork in a heavy roasting pan. Roast on the middle rack of the
      oven for 30 minutes, or until an instant-read thermometer inserted into the
      thickest part of the tenderloin registers 140°F.
    5. Remove from the oven. Transfer the pork to a cutting board. Tent with
      aluminum foil. Let stand for 10 minutes before slicing and serving.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      23g

    • Potassium
      440mg
      9%

    Ingredients

    Apple Cider Vinegar
    1/2 cup

    garlic (chopped)
    7 clove

    fresh ginger (peeled and chopped)
    1 (2-inch) piece

    cumin seeds (toasted)
    1 tbsp

    Kashmiri chili powder or smoked paprkia
    2 tsp

    black peppercorns
    1 tsp

    mustard seeds
    1 tsp

    ground cinnamon
    1/4 tsp

    salt
    3/4 tsp

    pork tenderloin (silver skin discarded)
    1 1/2 lbs

  • Crustless Asparagus and Tomato Quiche

    Crustless Asparagus and Tomato Quiche

    How to Make Crustless Asparagus and Tomato Quiche

    With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.


    10 min prep time


    40 min cook time


    4servings


    1/4 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray a
      9-inch glass pie pan with cooking spray.
    2. In a medium nonstick skillet, heat the oil over
      medium heat, swirling to coat the bottom. Cook the
      asparagus and green onions for 4–5 minutes, or
      until soft. Arrange the asparagus mixture and the
      tomatoes in the pie pan.
    3. In a medium bowl, whisk together the remaining
      ingredients except the cheese. Pour the mixture over
      the vegetables. Sprinkle with the cheese.
    4. Bake for 30–35 minutes, or until a knife inserted
      in the center comes out clean. Let the quiche cool for
      about 10 minutes before slicing into 4 equal slices.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Breakfast and Brunch
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 quiche


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz

    green onions (chopped)
    4

    grape or cherry tomatoes (halved)
    12

    skim milk
    1 cup

    eggs
    4

    egg whites
    4

    Dijon Mustard
    2 tsp

    fresh thyme (or 1/2 tsp dried thyme)
    1 1/2 tsp

    black pepper
    1/4 tsp

    cheddar cheese (shredded, reduced-fat)
    1/2 cup

  • Peruvian Chicken Saltado

    Peruvian Chicken Saltado

    How to Make Peruvian Chicken Saltado

    Peruvian saltado is traditionally made with beef, but this healthier version uses chicken without sacrificing traditional flavors. It’s a rustic, fast, and comforting recipe that can easily be doubled for a crowd (or for leftovers).


    10 min prep time


    16 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the chicken with the salt and pepper. Heat 2 tsp oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned, about 6 minutes. Transfer to a plate.

    2. Add the onion and the remaining 1 tsp oil and cook, stirring occasionally, until softened, about 5 minutes. Add the tomatoes, garlic, soy sauce, and vinegar, and cook, stirring occasionally, until the tomatoes are softened, about 5 minutes.

    3. Return the chicken to the skillet and heat through.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Main Dish
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      510mg
      11%

    Ingredients

    chicken tenderloins
    1 lbs

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    olive oil (divided use)
    3 tsp

    red onion (thinly sliced)
    1 whole

    large tomatoes (cored, halved, and sliced)
    2 (about 1 lb)

    garlic (minced)
    2 clove

    lower sodium soy sauce
    2 tsp

    red wine vinegar
    2 tsp

  • Vaca Frita Beef

    Vaca Frita Beef

    How to Make Vaca Frita Beef

    Vaca Frita, or “fried beef”, is a decadent Cuban dish of tender, crispy pan-fried beef. This healthier version features leans flank steak simmered for over an hour. Then the beef is shredded and pan-fried with just a little bit of cooking oil spray. Save the broth from the simmered beef for future cooking, like for a soup base or for cooking rice.

    Receta en Español aqui


    10 min prep time


    1 hr, 30 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, combine the beef, quartered onion, bay leaf, and water.
      Bring to a simmer. Reduce the heat to medium low. Cover and simmer until the
      beef is tender, about 1 hour 10 minutes. Transfer the beef to a cutting board and
      let cool. To save the broth for another use, skim any fat and strain the broth,
      discarding the bay leaf. Refrigerate for up to 1 week or freeze for up to 1 month.
    2. Heat 1 Tbsp oil in a large skillet over medium heat Add the sliced onion and
      cook, over medium heat, stirring occasionally, until the onion is very tender and
      begins to caramelize, about 10 minutes.
    3. Meanwhile, with two forks, shred the beef and transfer to a large bowl. Add the
      lime juice, garlic, remaining 1 tsp oil, salt, and pepper. Let stand 20 minutes.
    4. Spray a griddle or nonstick skillet with nonstick spray and heat over mediumhigh
      heat. Add the beef and caramelized onion and cook, turning occasionally,
      until the beef and onions are browned, about 8 minutes. Serve garnished with
      lime wedges and cilantro.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    flank steak (cut into 4 equal pieces)
    1 lbs

    medium onion (cut into quarters)
    1

    bay leaf
    1

    water
    4 cup

    olive oil (divided use)
    1 tbsp plus 1 tsp

    large onion (thinly sliced)
    1

    lime juice
    1/4 cup

    garlic (minced)
    2 clove

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    lime wedges
    for garnish

    chopped fresh cilantro
    for garnish

  • Simple Side Salad with Balsamic Vinaigrette

    Simple Side Salad with Balsamic Vinaigrette

    How to Make Simple Side Salad with Balsamic Vinaigrette

    It’s always good to have a go-to side salad with the right
    vegetable portions and a salad dressing to pour over it.
    It takes out the guesswork out of meal prep when you’re
    in a rush, so you can sit back, relax, and enjoy your meal.


    5 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the mixed greens, cucumbers, and tomatoes to a large bowl. Toss to combine. 

    2. Drizzle with the Lite Balsamic Vinaigrette and toss again to evenly coat the vegetables.

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      2g

    • Potassium
      174mg
      4%

    Ingredients

    light balsamic vinaigrette
    1/4 cup

    cherry tomatoes (halved)
    1 cup

    medium cucumber (sliced thinly)
    1

    mixed greens
    3 cups

  • Nicoise-Inspired Salad

    Nicoise-Inspired Salad

    How to Make Nicoise-Inspired Salad

    Low carb and packed with protein, this simpler version of Salade Nicoise relies on pantry staples, and can be eaten on it’s own or paired with another side for a more filling meal. You can sub ingredients for what you have on hand—use any kind of salad green instead of arugula; any kind of olive will work, or sub something like capers or feta cheese for the same savory, briny flavor; instead of tomatoes (or in addition!) you could use bell peppers, cucumber, sugar snap peas, or any other fresh vegetables. If you don’t have bottled dressing, you can make a simple vinaigrette with lemon juice, olive oil, and black pepper.

     


    8 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add the lettuce and
      3 Tbsp of the vinaigrette and toss well
      to combine. Arrange on a platter or
      individual plates.
    2. Top the salad with the eggs, olives,
      tuna, and tomatoes. Drizzle with the
      remaining vinaigrette and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    No Cook
    Quick & Easy
    Salads
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      14g

    • Potassium
      490mg
      10%

    Ingredients

    arugula or other salad greens
    1 (5-oz) package

    light Italian salad dressing (divided)
    1/3 cup

    hard-boiled eggs (peeled and quartered lengthwise)
    4

    canned, sliced black olives (or any other olive) (drained)
    1/4 cup

    tuna packed in water (drained and flaked with a fork)
    1 (5-oz) can

    grape tomatoes
    2 cup

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1