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Tag: lunch

  • Instant Pot Vegetarian Thai Mushroom Soup

    Instant Pot Vegetarian Thai Mushroom Soup

    How to Make Instant Pot Vegetarian Thai Mushroom Soup

    Instead of ordering takeout, make a healthier version of this classic Thai soup at home in your Instant Pot! This vegan soup gets it’s rich creaminess from coconut milk. It’s also loaded with vegetables to make a hearty soup perfect for a light lunch or dinner. Best of all, the Instant Pot speeds up the cooking time, so it’s ready in less than 30 minutes, but tastes like it’s been cooking all day!

    Find more diabetes-friendly Instant Pot recipes here.

     

     


    10 min prep time


    16 mintues cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the mushrooms, frozen vegetables, chickpeas, tomatoes, water, sriracha, and cumin in the multicooker pot.
    2. Seal the lid and close the valve. Select Manual and cook for 8 minutes. Use a quick pressure release.
    3. When the valve drops, carefully remove the lid and stir in the remaining ingredients. Let sit for 5 minutes to allow the flavors to blend. Serve warm.
    Veggie Rich
    Fiber Focused
    Asian
    Vegan
    Soup
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        4.8g

        24%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        13g

    • Protein
      12g

    • Potassium
      930mg
      20%

    Ingredients

    sliced mushrooms, preferably cremini (baby bella)
    8 oz

    frozen pepper-and-onion blend
    2 cup

    no-salt-added chickpeas (rinsed and drained)
    1 (15-oz) can

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

    water
    1/2 cup

    sriracha
    1 tbsp

    ground cumin
    1/2 tsp

    lite coconut milk
    1 1/2 cup

    chopped fresh cilantro
    1/2 cup

    sugar
    1 tbsp

    grated fresh ginger
    1 tbsp

    salt
    1/2 tsp

  • Air Fryer Coconut Shrimp

    Air Fryer Coconut Shrimp

    How to Make Air Fryer Coconut Shrimp

    Classic coconut shrimp gets a healthy makeover in the air fryer! Enjoy these crispy shrimp as a low-carb appetizer or entree. Tip: Do not crowd the shrimp in the air fryer. If they do not all fit comfortably in one layer in the air fryer basket, cook the shrimp in batches.

    Click here for more air fryer recipes!


    12 min prep time


    8 min cook time


    4servings


    4 oz (about 6 shrimp)

    Print Recipe >

    Step-By-Step Instructions:

    1. Pat the shrimp dry using paper towels. Place the egg whites and water in a shallow bowl, whisking to combine.
    2. Combine the panko bread crumbs, coconut, cumin, turmeric, coriander, and salt in another shallow bowl.
    3. Dip the shrimp in the egg mixture, allowing the excess to drip back into the bowl, and then coat in the panko mixture. Place the coated shrimp on a wire rack. Repeat with all shrimp.
    4. Place the shrimp in a single layer in the air fryer basket. Spray the shrimp with nonstick cooking spray for 2 seconds. Set the temperature to 400º F and air fry for 4 minutes. Turn the shrimp over. Air fry for 2 to 4 minutes, or until the shrimp are golden brown. Serve warm.
    Kidney-Friendly
    CKD Dialysis
    Seafood
    Quick & Easy
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz (about 6 shrimp)


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      28g

    • Potassium
      350mg
      7%

    Ingredients

    large raw shrimp (peeled and deveined)
    1 lb (20-30 shrimp

    egg whites (beaten)
    2

    water
    1 tbsp

    whole-wheat panko bread crumbs
    1/2 cup

    unsweetened coconut flakes
    1/4 cup

    ground cumin
    1/2 tsp

    turmeric
    1/2 tsp

    ground coriander
    1/2 tsp

    salt
    1/8 tsp

    nonstick cooking spray
    1

  • Instant Pot Asian Spaghetti Squash

    Instant Pot Asian Spaghetti Squash

    How to Make Instant Pot Asian Spaghetti Squash

    Spaghetti squash is a great low-carb alternative to grain-based noodles, especially in Asian dishes where it’s light texture is similar to glass or rice noodles. Ginger, lime, and edamame create a light and refreshing flavor in this dish that can be enjoyed hot or cold as leftovers the next day.

    Spaghetti squash can take a long time to cook in the oven, but the Instant Pot cooks the squash in a fraction of the time. Prepare the vegetables while the squash cooks, and this recipe can go from pantry to plate in just about 30 minutes!

    Find more diabetes-friendly Instant Pot recipes here.


    20 min prep time


    17 min cook time


    6servings


    About 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Pierce the squash over the entire surface with the tip of a sharp knife. Place in the microwave and set on high for 2 minutes. Using 2 dish towels or pot holders, carefully remove the squash from the microwave (it will be hot). Cut the squash in half crosswise, not lengthwise. Scrape out the seeds and connecting strands with a spoon.
    2. Place the water and a trivet in the Instant Pot. Place the 2 squash halves on the trivet. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 7 minutes.
    3. Use a quick pressure release. Meanwhile, combine the soy sauce, juice of 1 of the limes, sugar, ginger, and crushed pepper flakes in a small bowl. Whisk until well blended and set aside.
    4. When the valve drops, carefully remove the lid. Remove the squash halves and place on a cutting board. Remove the trivet.
    5. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Add the edamame to the water, bring to a boil, and boil for 2 minutes. Drain well.
    6. To create long spaghetti squash strands, run a fork around the outer edges of the squash to release the strands, rather than “raking through” the strands.
    7. Place the squash in a large serving bowl or divide among 6 individual bowls. Top the squash evenly with the edamame, carrots, and green onion, spoon the soy sauce mixture evenly over all, and sprinkle with the nuts and cilantro. Do not stir. Cut the remaining lime into 6 wedges and serve with the squash to squeeze over all.
    Fiber Focused
    Veggie Rich
    Asian
    Vegetarian
    Easy Pantry Recipes
    Budget Friendly
    Dinner
    Lunch
    One Pot
    Quick & Easy
    Vegan
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    Nutrition facts

    6 Servings



    • Serving Size

      About 1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      10g

    • Potassium
      820mg
      17%

    Ingredients

    spaghetti squash
    1 (about 3 lbs)

    water
    1 cup

    lower sodium soy sauce
    3 tbsp

    limes
    2

    sugar
    4 tsp

    grated fresh ginger
    1 tbsp

    crushed red pepper flakes
    1/8 tsp

    frozen shelled edamame
    12 oz

    matchstick carrots
    1 cup

    chopped green onion
    1/2 cup

    unsalted peanuts or slivered almonds (chopped)
    2 oz

    chopped fresh cilantro
    1/2 cup

  • Instant Pot Lentils and Poached Eggs

    Instant Pot Lentils and Poached Eggs

    How to Make Instant Pot Lentils and Poached Eggs

    Zesty lentils pair beautifully with a creamy poached egg in this dish that is great anytime of day! Enjoy it in the morning for a high-fiber, high-protein breakfast that will leave you full until lunchtime. For an even quicker and easier meal, make the lentils ahead of time. You can poach the eggs in the Instant Pot in the time it takes to reheat the lentils in the microwave!

    Find more diabetes-friendly Instant Pot recipes here.


    13 min prep time


    19 min cook time


    4servings


    3/4 cup lentil mixture with 1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the lentils, bay leaves, and 2 cups of the water in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 7 minutes.
    2. Meanwhile, in a small bowl, whisk together the oil, parsley, lemon zest and juice, and 1/4 tsp of the salt. Set aside.
    3. Coat 4 (6-oz) ramekins with cooking spray and crack 1 egg into each ramekin. Set aside.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid and drain the lentils, (discarding the lentil water and 2 bay leaves). Return the lentils to the Instant Pot with the spinach and 1/4 tsp of the salt. Toss until the spinach is just wilted and divide it between 4 soup bowls. Cover to keep warm.
    5. Add 1 cup of water to the pot, add a trivet and 3 ramekins. Stack the 4th ramekin on top of the other ramekins. Seal the lid, close the valve, press the Cancel button, and reset the Manual/Pressure Cook button to 1 minute.
    6. Use a natural pressure release for 1 minute, followed by a quick pressure release. When the valve drops, carefully remove the lid. Remove the ramekins and drain off any excess water that may have accumulated while cooking. Carefully run a knife around outer edges of each egg to release from the ramekin easily.
    7. Spoon equal amounts of the oil mixture on top of each serving of lentils and top with the eggs. Sprinkle with black pepper.
    Fiber Focused
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    One Pot
    Vegetarian
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup lentil mixture with 1 egg


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      590mg
      13%

    Ingredients

    dried green or brown lentils (rinsed and drained)
    3/4 cup

    bay leaves
    2

    water (divided)
    3 cup

    olive oil
    3 tbsp

    grated zest and juice of 1 lemon
    1

    finely chopped fresh parsley
    1 tbsp

    salt (divided)
    1/2 tsp

    nonstick cooking spray
    1

    eggs
    4

    baby spinach
    4 cup

    black pepper
    1/4 tsp

  • Penne with Eggplant-Tomato Sauce

    Penne with Eggplant-Tomato Sauce

    How to Make Penne with Eggplant-Tomato Sauce

    AKA Pasta Alla Norma, this is a traditional first course offered throughout Italy. Norma was the name of an opera by Bellini that was popular when poet, writer, and scholar Nino Martoglio was so impressed by the dish that he declared it a masterpiece, like the opera. This dish is so loved that other noteworthy acts are now referred to as “alla Norma,” meaning “successful” or “grandiose,” in some parts of Sicily. This is one of my family’s favorite dishes.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Using a sharp knife, slice eggplant into 1/4-inch slices, and place on a baking sheet. Brush the eggplant with 2 Tbsp olive oil, then broil for 5–7 minutes per side until they are dark gold and cooked through. Set aside to cool. (This step can be done a day in advance.)

    2. Heat remaining olive oil in a large saucepan over medium heat. Add garlic and cook until it begins to release its aroma, but do not allow garlic to turn color.

    3. Pour in tomatoes, and stir. Add crushed red pepper, basil, salt, and freshly ground pepper. Cover, reduce heat to low, and simmer for 20 minutes.

    4. When eggplant is cool enough to handle, stack three slices together, and chop into dime-size pieces. Repeat until all eggplant is chopped.

    5. While sauce is still cooking, bring a gallon of water to a boil over high heat. Add pasta and cook until al dente.

    6. After sauce has cooked for 20 minutes, turn off heat, remove lid, and add eggplant pieces and cheese. Stir well. Cover, and simmer sauce over medium heat until pasta is done cooking (10–12 minutes).

    7. Drain pasta. Toss in sauce to coat. Serve hot garnished with chopped basil (if desired).

    Kidney-Friendly
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Mediterranean
    Italian
    Vegetarian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      760mg
      16%

    Ingredients

    large eggplants
    2 (about 2 lb total)

    olive oil (divided)
    1/4 cup

    garlic (minced)
    2 clove

    no-salt-added strained tomatoes or tomato puree
    1 (26-oz) box or can

    crushed red pepper flakes
    1 tsp

    fresh basil (roughly torn)
    6 sprig

    salt
    1/4 tsp

    black pepper
    to taste

    dried whole-wheat penne rigate, or gluten-free pasta
    3/4 lbs

    grated pecorino Romano cheese
    1/2 cup

  • Beef Sancocho

    Beef Sancocho

    How to Make Beef Sancocho

    My grandparents would make sancocho over an open fire in their backyard; the wood smoke added so much flavor to the dish. Sancocho comes from the verb sancochar, which means to parboil. It is a very hearty soup common in all of Latin America, made of stewing hen, beef, and innards and served for lunch. Don’t worry; you don’t have to start a fire to make this version!

    Receta en Español: Sancocho Carne de Res

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    20 min prep time


    2 hr cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a nonstick Dutch oven or large nonstick saucepot over medium-high heat. Add the beef and cook, turning occasionally, until browned, about 5 minutes. Add the onion, bell pepper, cubanelle, celery, and garlic. Cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the broth, tomato sauce, adobo seasoning, salt, and bay leaves; bring to a boil. Reduce the heat to medium low. Cover and simmer until the meat is just tender, about 1 hour.
    3. Add the yucca, plantain, chayote squash, and tomato and cook, stirring occasionally, until the meat and vegetables are fork-tender, about 40 minutes.
    4. Remove from the heat. Remove and discard the bay leaves; stir in the cilantro.
    Mexican/Southwestern
    Latin American
    Soup
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      40g

      15%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      12g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    2 tsp

    lean top round beef (cut into 1-inch chunks)
    1/2 lbs

    onion (chopped)
    1

    green bell pepper (chopped)
    1

    cubanelle or anaheim pepper (chopped)
    1

    celery (chopped)
    2 stalks

    garlic (chopped)
    3 clove

    unsalted beef broth
    32 oz

    no-salt-added tomato sauce
    1/4 cup

    Adobo seasoning
    1 tbsp

    salt
    1/2 tsp

    bay leaves
    3

    fresh or frozen yucca (thawed and cut into 2-inch pieces)
    3/4 lb (about 2 cups)

    green plantain (peeled and cut into 1-inch pieces)
    1

    chayote squash (peeled and cut into 2-inch cubes)
    1

    tomato (chopped)
    1

    chopped fresh cilantro
    1 cup

  • Easy Chicken Panini

    Easy Chicken Panini

    How to Make Easy Chicken Panini


    A toasty panini with crispy bread, warm tasty filling, and melty cheese makes a satisfying, diabetes-friendly lunch or light dinner. Cook the paninis in a pan (cast iron works great here) over low heat so that the filling warms all the way through without burning buring the bread. This is a great meal prep recipe: assemble all of the sandwiches ahead of time and wrap individually in foil, then toast the panini just before serving. Pair this sandwich with a simple side salad, like this Spinach, Avocado, and Summer Berry Salad, for a balanced, heart-healthy meal.

    Double Up: Cook a bouble batch of chicken when preparing a recipe like Herbed Tarragon Chicken with Mushrooms and save the leftover chicken to make these quick paninis later in the week!

    This recipe is from The 12-Week Diabetes Cookbook by Linda Gassenheimer. 


    5 min prep time


    5 min cook time


    8servings


    1/2 panini

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwiches: Spread 1 Tbsp of mayonnaise on each of 4 slices of bread. Top each with the tarragon, cheese, and chicken, dividing the ingredients evenly among the four slices. Sprinkle each with the salt and pepper, then top each sandwich with the remaining slices of bread.
    2. Coat a nonstick skillet (large enough to hold the paninis) with olive oil spray and heat over low heat. Add the paninis and press down with a lid or another clean pan. Cook for 2 minutes, flip, and press again. Cook for another 2 minutes. (You can also use a panini press and cook until the cheese is melted and the bread is golden.)
    3. Cut each panini in half and serve each half with salad.
    Italian
    Grilling
    Comfort Food
    Quick & Easy
    Sandwiches
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 panini


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    light mayonnaise
    4 tbsp

    crusty whole-wheat bread
    8 slices (about 1 oz each)

    fresh tarragon
    1/2 cup

    reduced-fat Swiss cheese
    4 slices (6 oz total)

    cooked chicken breast (sliced)
    16 oz

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1

  • Tropical Kale Quinoa Salad

    Tropical Kale Quinoa Salad

    How to Make Tropical Kale Quinoa Salad

    This is a great side for those who like a little sweet in an otherwise savory dish. You can make this dish ahead of time and serve it warm or cold.


    15 min prep time


    20 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the quinoa, kale mixture, coconut and almonds, and the rest of the ingredients. Stir well. Scoop equal amounts into bowls and serve warm or cold, according to your preference.
    2. Place the coconut and almonds on a baking sheet and toast in the oven for about 6 minutes. Stir every 2 minutes to prevent burning.
    3. Heat the oil in a nonstick pan over medium-high heat. Sauté the kale and pineapple chunks for about 4 minutes.
    4. Cook the quinoa according to the package instructions, omitting any added salt.
    5. Preheat the oven to 350° F.
    Fiber Focused
    Dinner
    Gluten-Free
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      520mg
      11%

    Ingredients

    orange juice
    3 tbsp

    chopped fresh ginger
    1 tbsp

    green onions (chopped)
    2

    slivered almonds
    1/4 cup

    unsweetened coconut flakes
    2 tbsp

    canned no-sugar-added pineapple chunks in juice
    1/2 (20-oz) can

    chopped fresh kale
    6 cup

    olive oil
    1 tbsp

    dry tricolor quinoa
    1/2 cup

  • Spinach, Avocado, and Summer Berry Salad

    Spinach, Avocado, and Summer Berry Salad

    How to Make Spinach, Avocado, and Summer Berry Salad

    This superfood salad is packed with antioxidants and bright, summery flavors. Pair it with a grilled chicken dish, like these Grilled Lime Chicken Fajitas, or fish, like this Grilled Salmon with Mango and Tomato Salsa.

    Looking for an easier way to make salad dressing? Add all of the dressing ingredients to a jar with a lid. Screw the lid on tightly and shake well until everything is combined. If you’re making this salad ahead of time, wait to add the dressing until right before serving.

     


    15 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl.
    2. In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper.
    3. Pour the dressing over the salad and toss to evenly coat.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    No Cook
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      350mg
      7%

    Ingredients

    fresh baby spinach
    10 oz

    diced or sliced strawberries
    1 cup

    blueberries
    1/2 cup

    avocado (diced)
    1

    finely diced or sliced red onion
    1/3 cup

    olive oil
    2 tbsp

    white balsamic or champagne vinegar
    2 tbsp

    honey
    1 tsp

    lime (juiced)
    1/2 large

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

  • Smoky Shrimp Tostadas with Chipotle Mango Slaw

    Smoky Shrimp Tostadas with Chipotle Mango Slaw

    How to Make Smoky Shrimp Tostadas with Chipotle Mango Slaw

    I don’t know anyone who does not love Mexican food. It has gone mainstream! Nowadays, you can really find all sorts of Mexican ingredients all over the U.S. One thing I have noticed is that the flour tortilla has truly taken over and many people have forgotten about the corn tortilla. Corn tortillas have a great flavor and are much healthier than flour tortillas. One flour tortilla has 110 calories whereas one corn tortilla has just 50 calories! And of course, who can go wrong with shrimp, mango, and chipotle!


    15 min prep time


    30 min cook time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Add the tortillas, one at a time, and cook until lightly toasted and crisp, about 3 minutes on each side. Remove from the skillet and set aside.
    2. Whisk together the mayonnaise, lime zest, lime juice, chipotle chilies, adobo sauce, honey, and salt in a large bowl. Add the coleslaw, mango, and cilantro; toss to coat well.
    3. Sprinkle the shrimp with the chili powder. Heat the oil in a medium nonstick skillet over medium-high heat. Add the shrimp, in batches, and cook, turning occasionally, until just opaque in center, 2–3 minutes.
    4. Place the tortillas on each of 4 plates. Top each with one-fourth of the coleslaw mixture and one-fourth of the shrimp. Serve at once.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      10g

    • Potassium
      450mg
      10%

    Ingredients

    6-inch corn tortillas
    4

    reduced-fat mayonnaise
    3 tbsp

    lime (zested and juiced)
    1

    chopped chipotle chilies in adobo
    1 tsp

    adobo sauce from chipotle pepper can
    1 tsp

    honey
    1 tsp

    salt
    1/2 tsp

    packaged coleslaw mix
    1 (10-oz) bag

    ripe medium mango (cut into 1/2-inch chunks)
    1

    fresh cilantro
    1/2 cup

    wild, never frozen, medium shrimp (peeled and deveined)
    1/2 lb (about 20 shrimp)

    chipotle powder
    1 tsp

    olive oil
    1 tsp