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Tag: lunch

  • Big Skillet Breakfast

    Big Skillet Breakfast

    How to Make Big Skillet Breakfast

    This sauté of fresh vegetables adds flavor and nutrition to breakfast, brunch, or even dinner. Not sure what to do with left over veggies? Substitute leftovers for the vegetables in this recipe and enjoy.


    10 min prep time


    30 min cook time


    4servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 3 minutes. Add the mushrooms and cook, stirring frequently, about 4 minutes. 

    2. Add the mushrooms and cook, stirring frequently, about 4 minutes. Add the tomatoes and cook until the tomatoes lose most of the moisture. 

    3. Add the tomatoes and cook until the tomatoes lose most of the moisture. Add the spinach and cook for about a minute more.

    4. Add the spinach and cook for about a minute more. 

    5. Whisk together the spicy seasoning, egg whites, eggs, and water. Reduce the heat to medium and add the eggs. Let the eggs cook, without stirring until they begin to cook around the edges. 

    6. Use a spatula and turn the egg mixture and cook until almost set. Remove from the heat; allow to stand for the eggs to complete cooking from the residual heat. 

    7. Sprinkle with feta. Cut into four wedges for serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Vegetarian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      12g

    • Potassium
      390mg
      8%

    Ingredients

    olive oil
    2 tsp

    onion(s) (chopped)
    1 cup

    white (button) mushrooms (sliced)
    1 1/2 cup

    grape or cherry tomatoes (quartered)
    1 cup

    spinach (fresh, coarsely chopped)
    2 cup

    seasoning (salt-free, extra-spicy)
    1/2 tsp

    egg whites
    3 large

    eggs
    4 large

    water
    1 tbsp

    feta cheese (lower-fat)
    2 tbsp

  • Japanese Chicken and Spinach Rice Bowls

    Japanese Chicken and Spinach Rice Bowls

    How to Make Japanese Chicken and Spinach Rice Bowls

    Grain, protein, and vegetable bowls are popular now, and once you taste this one, you will understand why. It is a nourishing bowl that combines the comfort of chicken soup with the color and flavor of fresh vegetables. You can also customize the bowl to suit your preferences or what you have on hand. If you are out of brown rice you can substitute cooked quinoa, farro or whole grain couscous. You might also top your bowl with chopped cucumbers, shredded carrots, or chopped bell peppers. And, if you enjoy spicy food, increase the red pepper flakes.


    30 min prep time


    3–5 hr cook time


    4servings


    1 1/2 cups chicken and vegetables and 1/2 cup brown rice

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken in a medium slow cooker. Add the celery pieces, onion wedges, garlic, soy sauce, vinegar, and hot pepper flakes. Add the water and chicken stock. Cover and cook on low for 3 to 5 hours, or until the chicken is fully cooked and the chicken reaches a temperature of 165 F.

    2. About an hour before serving, prepare the rice using the package directions, omitting the salt and margarine.

    3. Using a slotted spoon, lift the chicken out of the slow cooker and place on a cutting board. Strain the broth through a fine mesh sieve into a deep bowl. Pour the hot broth back into the slow cooker. Turn the slow cooker to High.

    4. Cut the chicken into bite-size pieces and stir back into the hot broth in the slow cooker. Stir in the spinach. Cover and cook on High for 15 minutes.

    5. Spoon 1/2 cup cooked brown rice into each serving bowl. Ladle 1 1/2 cups chicken, spinach, and broth mixture over the rice. Top with sliced radishes and green onions. Sprinkle with sesame seeds.

    6. Pressure Cooker Variation: Place the chicken, celery, onion, garlic, soy sauce, vinegar, and hot pepper flakes in the pressure cooker. Add the water and chicken stock. Secure the lid. Cook on High pressure for 6 minutes. Quickly release the pressure. Remove the chicken and set on a cutting board. Strain the broth and return it to the pressure cooker. Cut the chicken into bite-size pieces and stir it into the broth. Set the pressure cooker on the sauté setting. Stir in the spinach and cook, stirring frequently, for 3 to 5 minutes or until the spinach is cooked. Proceed as the recipe direct, ladling the chicken and spinach over the cooked brown rice and top with radishes, green onions, and sesame seeds.

    Heart Healthy
    Fiber Focused
    Veggie Rich
    Low Carb
    Asian
    Slow Cooker
    Soup
    One Pot
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups chicken and vegetables and 1/2 cup brown rice


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      31g

    • Potassium
      568mg
      12%

    Ingredients

    chicken breasts (boneless, skinless halves, all visible fat discarded)
    1 lbs

    celery (cut into fourths)
    1 stalks

    onion(s) (cut into 1/2-inch wedges)
    1/2 med

    garlic (minced)
    2 clove

    lower sodium soy sauce
    1 tsp

    rice vinegar
    1 tsp

    crushed red pepper flakes
    1/8 tsp

    water
    3 cup

    no-salt-added chicken stock (fat-free)
    2 cup

    brown rice
    2/3 cup

    spinach (lightly packed, fresh leaves, trimmed and coarsely chopped)
    4 cup

    radishes (thinly sliced)
    4 med

    green onion (scallion) (thinly sliced)
    2 stalks

    sesame seeds (toasted)
    2 tsp

  • Zuppa Toscana with Cauliflower and Kale

    Zuppa Toscana with Cauliflower and Kale

    How to Make Zuppa Toscana with Cauliflower and Kale

    This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.


    10 min prep time


    30 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.
    2. Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.
    3. Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.
    4. Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.
    5. Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.
    Low Carb
    Italian
    Soup
    One Pot
    Main Dish
    Lunch
    Budget Friendly
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      700mg
      15%

    Ingredients

    avocado oil (divided use)
    1 tbsp

    ground chicken
    1 lbs

    crushed red pepper flakes
    1/2 tsp

    low sodium beef broth
    5 cup

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    head cauliflower (cut into florets)
    1/2 head (or 3 cups florets)

    chopped kale
    2 cup

    paprika
    1/4 tsp

    black pepper
    1/4 tsp

    fennel seeds
    1/2 tsp

    dried parsley
    1 tsp

    dried oregano
    2 tsp

    dried basil
    1 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    grated parmesan cheese
    1 tbsp (1/2 tsp per serving)

  • Sheet Pan Miso Salmon and Sesame Bok Choy

    Sheet Pan Miso Salmon and Sesame Bok Choy

    How to Make Sheet Pan Miso Salmon and Sesame Bok Choy

    This Asian-inspired sheet pan dinner features roasted baby bok choy, a small type of Chinese cabbage, and flavorful salmon marinated with miso. If you can’t find bok choy, Brussels sprouts or broccoli would work well instead. Finish off you plate with a side of brown rice or cauliflower rice for a very low carb meal.


    20 min prep time


    8 min cook time


    4servings


    One salmon filet with 1 head of bok choy (2 halves)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl or large resealable plastic bag, mix the miso paste, rice vinegar, ½ tbsp of sesame oil and garlic. Add the salmon and gently coat with the marinade. Cover the bowl or seal the bag and marinate in the fridge for 15 minutes (if you’re short on time you can skip the marinating step).
    2. Preheat your oven to 450 degrees F. Line a rimmed baking sheet with parchment paper.
    3. Cut the root ends off the bok choy and cut each one in half horizontally.
    4. Remove salmon fillets from the marinade and place on one end of the prepared baking sheet, skin side down. (Discard any remaining marinade.)
    5. At the other end of the baking sheet, arrange the bok choy cut side down. Drizzle with the remaining ½ tbsp of sesame oil and tamari.
    6. Roast for 8 minutes or until the salmon is cooked through and the bok choy is tender.
    7. Plate the salmon filets and bok choy and sprinkle the bok choy with sesame seeds.
    Low Carb
    Seafood
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      One salmon filet with 1 head of bok choy (2 halves)


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      36g

    • Potassium
      1010mg
      21%

    Ingredients

    miso paste
    2 tbsp

    rice vinegar
    1/3 cup

    sesame oil (divided)
    1 tbsp

    garlic (minced)
    2 clove

    reduced-sodium tamari
    1 tbsp

    salmon
    4 (6-oz) fillets

    baby bok choy
    4 heads

    sesame seeds
    2 tsp

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    Vegetarian
    One Pot
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg
      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • Tofu Banh Mi Bowl

    Tofu Banh Mi Bowl

    How to Make Tofu Banh Mi Bowl

    Bahn Mi is a Vietnamese sandwich served on a French Baguette. It’s typically filled with pork, pickled vegetables, cilantro, and peppers. In this low carb, vegetarian version, we use tofu instead of pork, ditch the baguette, and toss everything together in a bowl. The result is a colorful, low carb meal packed with a variety of flavors and textures.


    30 min prep time


    15 min cook time


    2servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the pickled vegetables: Add the carrot, radish, jalapeno, 1/2 cup of the vinegar, water and salt to a small bowl. Cover and put in the fridge for 20 minutes.

    2. Drain the tofu: Line a plate with a clean dish towel or 4 layers of paper towels. Set the tofu on top of the towel(s) and fold the rest of the towel(s) on top of the tofu to cover. Put another plate on top of those towels and place something heavy on the top of the stack. Let sit for at least a few minutes to remove some of the water from the tofu.

    3. Marinate the tofu: After it has drained, cut the tofu into 8 slices and add to a medium bowl. Add the lime juice, 2 tbsp of the tamari and sriracha. Cover and let marinate for 10 minutes.

    4. Prepare the dressing: in small bowl, whisk together the mayonnaise, remaining 1/2 tbsp rice vinegar, remaining 2 tsp lime juice, remaining 1 tsp tamari, sesame oil, garlic powder, and pepper.

    5. Cook the tofu: Heat the avocado oil in a medium skillet over medium-high heat. Drain the tofu and discard the excess marinade. Add the tofu slices to the skillet in a single layer (cook in batches if needed). Cook for 6 minutes per side or until golden.

    6. Prepare the bowls: Divide the cabbages between two large bowls. Top each with half the cucumber slices and 4 slices tofu. Drain the pickled carrot and radish, and top each bowl with half the pickled vegetables. Drizzle half the dressing over each bowl, then garnish each with cilantro, basil, and peanuts.

    Fiber Focused
    Low Carb
    Asian
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Dinner
    Lunch
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    Nutrition facts

    2 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      27g

      35%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      740mg

      32%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      760mg
      16%

    Ingredients

    shredded carrot
    1/2 cup

    grated daikon radish (or regular red radish)
    1/2 cup

    jalapeño pepper (thinly sliced)
    1

    rice vinegar (divided use)
    1/2 cup plus 1/2 tbsp

    water
    1/2 cup

    salt
    1 tsp

    extra firm tofu
    8 oz

    lime juice (divided use)
    2 tbsp plus 2 tsp

    reduced sodium tamari (divided use)
    2 tbsp plus 1 tsp

    sriracha
    2 tsp

    mayonnaise
    2 tbsp

    sesame oil
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    shredded red cabbage
    1 cup

    shredded Napa cabbage
    1 cup

    thinly sliced cucumber
    1 cup

    chopped fresh cilantro
    1/4 cup

    chopped fresh basil
    1/4 cup

    chopped unsalted peanuts
    2 tbsp

  • Arugula & Prosciutto Pizza with Zucchini Crust

    Arugula & Prosciutto Pizza with Zucchini Crust

    How to Make Arugula & Prosciutto Pizza with Zucchini Crust

    Low carb pizza? Yes, please! The star of this pie is the zucchini crust—you could use it as the base for any number of pizza or flatbread creations. In this recipe, we top it with a simple tomato sauce, savory prosciutto, and fresh arugula.


    20 min prep time


    12 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat your oven to 500 degrees F. Line a baking sheet with parchment paper and spray with cooking spray.
    2. Line a large plate or cutting board with four layers of paper towels or a clean dish towel. Put the grated zucchini on top and sprinkle with salt. Let sit for 5-10 minutes.
    3. Meanwhile, stir together the crushed tomatoes, oregano, garlic powder, and basil. Set aside.
    4. Once the zucchini has sat for at least 5 minutes, cover with another layer of towels and squeeze out as much moisture as you can. Add the drained zucchini to a large bowl with the almond flour, egg, cheese, rosemary, and black pepper. Mix well.
    5. Place the zucchini dough in the middle of the prepared baking sheet. Press into a rectangle or circle about 1/4-inch thick. Bake the crust for 12 minutes, until it is lightly browned and the edges are crispy.
    6. Remove from the oven, and immediately spread the tomato sauce on the crust while it is still hot. Top with prosciutto slices and arugula, then cut into 6 equal slices.
    Low Carb
    Comfort Food
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    grated zucchini
    2 cup

    salt
    1/4 tsp

    crushed tomatoes
    3/4 cup

    dried oregano
    1 tsp

    garlic powder
    1/2 tsp

    dried basil
    1/2 tsp

    almond flour
    1/3 cup

    reduced-fat shredded mozzarella cheese
    1/2 cup

    large egg
    1

    dried rosemary
    1/4 tsp

    black pepper
    1/4 tsp

    thinly sliced prosciutto
    1 oz

    arugula
    1 cup

  • Black-Eyed Pea Salad

    Black-Eyed Pea Salad

    How to Make Black-Eyed Pea Salad

    This easy black-eyed pea salad is full of fresh vegetables and mixed with a zingy sweet n’ spicy sauce. The sauce contains no added sugars, and is low in carbohydrates and calories because it’s made with Splenda® Granulated Sweetener instead of sugar. This flavorful bean dish is easy to make and it will wow your taste buds! Enjoy serving this at picnics, potlucks and at-home as a healthy lunch or afternoon snack.


    8 hr prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a serving bowl, whisk together Splenda Sweetener, salt, pepper, garlic, vegetable oil, vinegar, and hot sauce.

    2. Add black-eyed peas, bell pepper, celery, and onion; toss gently to coat with dressing. Cover and refrigerate overnight for best flavor.

    Low Carb
    Dinner
    Lunch
    No Cook
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      160mg
      3%

    Ingredients

    Splenda® Granulated Sweetener
    1/4 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    garlic (minced)
    1 clove

    vegetable oil
    1/4 cup

    Apple Cider Vinegar
    2 tbsp

    hot sauce
    1/2 tsp

    black-eyed peas (drained and rinsed)
    1 1/2 (15-oz) cans

    bell peppers (diced)
    3/4 cup

    celery (diced)
    1/2 cup

    red onion (diced)
    1/2 cup

    onion(s) (diced)
    1/4 cup

  • Homemade Instant Soup Jars

    Homemade Instant Soup Jars

    How to Make Homemade Instant Soup Jars

    Instant soups are a convenient and inexpensive meal, but they are loaded with sodium. This homemade version is easy to prepare ahead of time (make a few at a time for easy meal prepping) so you can enjoy the same convenience, but a much healthier version! This recipe calls for coconut aminos, which is a lower sodium (only 90 mg per tsp!), gluten-free substitute for soy sauce. If you’re trying to cut back on sodium, coconut aminos are a great alternative to soy sauce to keep in your pantry. To make the hard-boiled egg for this recipe, try our favorite method here.


    10 min prep time


    5 min cook time


    1serving


    1 soup jar with 1 hard boiled egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Layer rice, frozen vegetables, cabbage, and carrot in a 16 oz glass jar with lid.
    2. In a small bowl mix coconut aminos, sesame oil, ginger, garlic powder and red pepper flakes. Pour over rice and vegetables. Top with a lid and refrigerate.
    3. Remove jar from refrigerator at least 15 minutes before you are ready to eat.
    4. Pour 5 ounces boiling water into the jar, close the lid and shake to combine. Let ingredients steep in unopened jar for 2 minutes.
    5. Peel and slice the hard-boiled egg, and add to the soup. Pour contents from jar into a bowl, or enjoy straight from the jar!
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Soup
    Quick & Easy
    Lunch
    Gluten-Free
    Easy Pantry Recipes
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    Nutrition facts

    1 Serving



    • Serving Size

      1 soup jar with 1 hard boiled egg


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        4.6g

        16%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      360mg
      8%

    Ingredients

    frozen chopped veggie mix, such as broccoli, cauliflower, and carrots
    1/2 cup

    cooked brown rice
    1/2 cup

    shredded cabbage
    1/2 cup

    shredded carrot
    1 tbsp

    coconut aminos
    1 tsp

    sesame oil
    1 tsp

    fresh grated ginger
    1/2 tsp

    garlic powder
    1/2 tsp

    crushed red pepper flakes (optional)
    1 pinch

    hard-boiled egg
    1

  • Chicken Wild Rice Asparagus Soup

    Chicken Wild Rice Asparagus Soup

    How to Make Chicken Wild Rice Asparagus Soup

    This comforting chicken and rice soup features fresh asparagus and wild rice. This recipe is lower in potassium because we used almond milk instead of regular milk, so this is great for people managing kidney disease or otherwise on a potassium-restricted diet. If you do not need to limit potassium, you could use regular nonfat milk in this recipe.

    Watch How to Make Chicken Wild Rice Asparagus Soup

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    15 min prep time


    40 min cook time


    8servings


    2 cups

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    Step-By-Step Instructions:

    1. Prepare the wild rice according to package instructions, omitting salt and seasoning packet if included. Remove the pan from heat, allow rice to sit, covered, for additional 15 minutes. Set aside and let cool.

    2. In a Dutch oven, melt the butter and sauté the garlic and onion until tender. Add carrots, herbs and spices. Continue to cook over medium heat until tender.

    3. Mix in the flour and cook over low heat for a few minutes, stirring frequently.

    4. Pour in the 4 cups of chicken broth and vermouth. Using a wire whisk, blend until smooth.

    5. Add chicken and asparagus to the soup, then slowly add the almond milk. Simmer for 20 minutes.

    6. Fold in prepared rice, and serve.

    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Soup
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4.2g

        21%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        3.3g

        12%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      530mg
      11%

    Ingredients

    unsweetened almond milk
    4 cup

    chopped cooked chicken
    2 cup

    dry vermouth
    1/2 cup

    low sodium chicken broth
    4 cup

    all-purpose flour
    1/2 cup

    bay leaves
    1 leaves

    ground nutmeg
    1/4 tsp

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    salt
    1/2 tsp

    onion(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    unsalted butter
    4 tbsp

    asparagus (trimmed and chopped into 1-inch pieces)
    1 bunch

    wild rice
    3/4 cup