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Tag: main dish

  • Ajiaco (English)

    Ajiaco (English)

    How to Make Ajiaco (English)

    There are many variations of ajiaco. This one uses fresh chard.


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season with hot sauce and place egg slice in each bowl before serving.
    2. Heat 1 Tbsp oil in small skillet and brown onion. Add to stockpot, along with remaining ingredients except hot sauce and egg. Simmer for 20 minutes.
    3. Heat 1 Tbsp oil in large stockpot and brown meat 4–5 minutes. Add broth and water and bring to a boil. Cover, reduce heat, and simmer 30 minutes.
    Caribbean
    Latin American
    Mexican/Southwestern
    Appetizers
    Lunch
    Main Dish
    Sides
    Soup
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      16g

    Ingredients

    white onion (peeled and cut into thin vertical slices)
    1 large

    water
    2 cup

    low-fat, low-sodium beef broth
    4 cup

    beef stew meat
    1 1/2 lbs

    canola oil (divided)
    2 tbsp

    hard-boiled egg (sliced)
    2

    hot sauce
    to taste

    fresh parsley (chopped)
    1 tbsp

    celery (chopped)
    1/2 cup

    black pepper
    1/4 tsp

    salt
    1 tsp

    dried oregano
    1/2 tsp

    garlic cloves (minced)
    1

    swiss chard (washed and chopped)
    1 cup

    large carrots (julienned)
    2

    medium potatoes (each peeled and quartered)
    8

  • Coffee-Rubbed Steak

    Coffee-Rubbed Steak

    How to Make Coffee-Rubbed Steak

    Fragrant coffee and spices infuse the steak with a unique smoky, spicy flavor. Use half the steak for dinner tonight, and save the other half to make Beef Fajitas later in the week.

    While the steak is resting, add a little more oil to the pan that you cooked the steak in, and use it to sauté sweet potatoes or other vegetables like bell pepper, squash, or green beans. Your side dish will pick up flavor from the pan, and you’ll only have one pan to wash!

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer.


    5 min prep time


    10 min cook time


    8servings


    5 oz steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the espresso, onion powder, paprika, chili powder, and brown sugar together. Spread the mixture on both sides of the steak, pressing it into the meat.
    2. Heat the oil in a large nonstick skillet over medium heat. Add the steak and sauté for 5 minutes, watching to make sure the spices do not burn. Flip the steak and cook for
      another 5 minutes or until the steak reaches your desired doneness. A meat thermometer inserted into the steak should read 125° F for rare and 145° F for medium rare.
    3. Move the steak to a cutting board and pour the pan juices over it. Let it rest for 10 minutes, then slice. If you’d like to reserve some for another recipe, place in a tightly sealed container and refrigerate for up to 3 days.
    Low Sodium
    Low Carb
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      5 oz steak


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      590mg
      13%

    Ingredients

    ground espresso or instant coffee
    1 tbsp

    onion powder
    1 tbsp

    smoked paprika
    1 tbsp

    chili powder
    1 tsp

    brown sugar
    1/2 tbsp

    lean strip steak (visible fat removed)
    3 lbs

    olive oil
    2 tbsp

  • Korean BBQ-Inspired Baked Salmon

    Korean BBQ-Inspired Baked Salmon

    How to Make Korean BBQ-Inspired Baked Salmon

    The Korean BBQ-inspired sauce on this salmon has that ideal balance of sweet, salty, tangy, and spicy. The sweetness comes naturally from fruit, not added sugars. You could also use this sauce on chicken: bake boneless, skinless chicken thighs without the sauce for 15 minutes, then brush on the sauce and bake for another 15 minutes, or until cooked through.


    8 min prep time


    16 min cook time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F. Line a large rimmed baking sheet with parchment paper.
    2. Place the salmon, skin side down, on the baking sheet.
    3. In a small bowl, stir together the ketchup, jam, tamari, vinegar, and hot pepper sauce. Lightly spread the mixture onto the top of each fillet using the back of the spoon. Sprinkle with the sesame seeds.
    4. Bake until the salmon is flaky and cooked through (with an internal temperature of at least 145° F), about 16 minutes. Serve.
    Low Carb
    Asian
    Seafood
    Dinner
    Foodie
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      34g

    • Potassium
      640mg
      14%

    Ingredients

    center-cut salmon with skin
    4 (6-oz) fillets

    no-sugar-added ketchup
    2 tbsp

    fruit-sweetened apricot jam
    1 tbsp

    reduced-sodium tamari or soy sauce
    1 tbsp

    rice vinegar
    2 tsp

    hot sauce
    1/4 tsp

    sesame seeds
    1 tsp

  • Ramen-Style Ginger Chicken Noodle Soup

    Ramen-Style Ginger Chicken Noodle Soup

    How to Make Ramen-Style Ginger Chicken Noodle Soup

    Try this Asian twist on classic chicken noodle soup next time you’re battling a cold! Use the breast meat from a store-bought rotisserie chicken to make this extra easy. For the noodles, you could use brown rice udon, soba, or whole-wheat spaghetti. Get creative and add whatever toppings you have on hand: avocado, boiled egg, scallion, mung bean sprouts, thinly sliced mushrooms, toasted sesame seeds, lime, or sliced hot chile peppers all make great toppings.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    14 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the broth, ginger, and salt to a large saucepan and bring to a boil over high heat.
    2. Stir in the chicken and noodles, return to a boil, then reduce the heat to medium. Cook, uncovered, until the noodles reach your desired texture, about 8 minutes. Stir in the spinach.
    3. Ladle into bowls. Sprinkle with the cilantro and serve.
    Comfort Food
    Asian
    Soup
    Easy Pantry Recipes
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      520mg
      11%

    Ingredients

    low sodium chicken broth
    5 cup

    grated fresh ginger
    1 tbsp

    salt
    3/4 plus 1/8 tsp

    shredded cooked chicken
    2 cup

    dry whole grain noodles of choice, such as brown rice udon
    6 oz

    spinach
    1 (5-oz) package

    fresh cilantro
    1/3 cup

  • Turkey Meatballs Arrabbiata

    Turkey Meatballs Arrabbiata

    How to Make Turkey Meatballs Arrabbiata

    These super simple meatballs get a boost of flavor from jarred marinara sauce and pesto. You can serve them on a bed of zucchini noodles (“zoodles”) or whole wheat spaghetti. Or, go noodle-free and enjoy them with a leafy green salad on the side.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    10 min prep time


    20 min cook time


    4servings


    3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Line a 9-by-13-inch baking pan with parchment paper.
    2. In a medium bowl, stir together 3 Tbsp of the arrabbiata sauce, the pesto, and egg until combined. Add the turkey, oats, and Parmesan cheese and mix by hand until combined.
    3. Roll by hand into 12 loosely formed meatballs, about 3 Tbsp of mixture for
      each, and place on the baking pan. (Hint: Divide the meatball mixture into four equal-size portions, then make three meatballs from each portion.) Bake for 15 minutes—no
      need to flip the meatballs.
    4. Using a clean spoon, top each meatball with the remaining sauce, about 2 tsp per meatball. Bake until the sauce is hot and the meatballs are well done (with an internal
      temperature of at least 165° F), about 5 minutes more. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatballs


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0.1g

    • Cholesterol
      105mg

      35%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      330mg
      7%

    Ingredients

    arrabbiata or marinara sauce (divided use)
    3/4 cup

    jarred pesto sauce
    2 tbsp

    large egg
    1

    lean ground turkey
    10 oz

    old-fashioned oats
    3/4 cup

    grated Parmesan cheese
    1/4 cup

  • Herbs de Provence Roasted Chicken Breasts

    Herbs de Provence Roasted Chicken Breasts

    How to Make Herbs de Provence Roasted Chicken Breasts

    This elegant entree requires only 5 minutes of prep time and only 4 ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have the blend on hand, you could make your own, or use dried rosemary instead. Pair with a simple vegetable side dish like Easy Middle Eastern Green Beans.


    5 min prep time


    45 min cook time


    2servings


    1 breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place the chicken in a baking pan. Brush the chicken skin with the oil. Sprinkle with the herbs de Provence and salt.

    3. Roast until the chicken is well done (internal temperature of at least 165°F) and skin is crisped and browned, about 40–45 minutes.

    4. Let stand for at least 5 minutes. If desired, drizzle the chicken with any pan juices. Serve.

    Low Carb
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 breast


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      21g

    • Potassium
      310mg
      7%

    Ingredients

    bone-in, skin on chicken breasts
    2 (10-oz) breasts

    olive oil
    1 tsp

    dried herbs de Provence or crushed rosemary
    1 1/2 tsp

    salt
    1/4 tsp

  • Quinoa Seafood Paella

    Quinoa Seafood Paella

    How to Make Quinoa Seafood Paella

    Author and celebrity chef Ingrid Hoffman says, “My apologies to Spain, but I love this version of paella more than the original; the quinoa seems to soak up the flavor more than the rice or arroz bomba that is used in the classic Spanish dish. I find paella to be such an easy and beautiful dish to present when serving multiple people. One key ingredient is saffron. I use Persian (Iranian) saffron, which I buy online, because I prefer it to the commercial versions you find at the supermarket. It has so much flavor, so a little goes a long way. I store it powdered in my fridge and use it in stews, soups, rice, veggies, etc.”

    To get this recipe in Spanish click here.


    20 min prep time


    33 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet or paella pan over medium-high heat. Add the onion, bell peppers, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the tomato paste and saffron to the skillet, stirring until well mixed. Add the quinoa, broth, tomatoes, and salt; bring to a boil. Reduce the heat to medium low. Cover and simmer until the liquid is absorbed and the quinoa is tender, about 20 minutes.
    3. Tuck the shrimp and calamari into the quinoa mixture. Cover and cook until the shrimp and calamari are cooked through, about 5 minutes. Remove from the heat; sprinkle with parsley and garnish with lemon wedges.
    Mediterranean
    Latin American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      590mg
      13%

    Ingredients

    extra virgin olive oil
    1 tbsp

    onion(s) (finely chopped)
    1

    red bell pepper (thinly sliced)
    1

    green bell pepper (thinly sliced)
    1

    garlic (minced)
    4 clove

    tomato paste
    1 tbsp

    Spanish saffron threads
    1 tsp

    uncooked quinoa (rinsed)
    1 cup

    low sodium chicken broth
    2 cup

    canned diced tomatoes
    1 (10-oz)

    coarse salt
    1/4 tsp

    wild, never frozen, large shrimp, peeled and deveined (about 30 shrimp)
    1 lbs

    calamari rings
    1 lbs

    flat leaf parsley (chopped)
    3 tbsp

    lemon (cut into 8 wedges)
    1

  • Instant Pot Coconut Curry Vegetable Rice Bowls

    Instant Pot Coconut Curry Vegetable Rice Bowls

    How to Make Instant Pot Coconut Curry Vegetable Rice Bowls

    Preparing curries often involves a lot of chopping, but you can get around that easily. Take advantage of the pre-chopped or no-salt-added canned ingredients on the market, such as matchstick carrots, water chestnuts, and chickpeas.

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    30 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the rice, water, curry powder, and 1/4 tsp of the salt in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 15 minutes.
    2. Use a natural pressure release for about 12 minutes. When the valve drops, carefully remove the lid and stir in the remaining ingredients.
    3. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Bring to a boil and boil for 2 minutes, or until all the ingredients are heated
      through, stirring occasionally.
    Fiber Focused
    Asian
    Vegetarian
    Vegan
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    brown rice
    2/3 cup

    water
    1 cup

    curry powder
    1 tsp

    salt
    3/4 tsp

    chopped green onion
    1 cup

    sliced red or yellow bell pepper
    1 cup

    matchstick carrots
    1 cup

    chopped red cabbage
    1 cup

    sliced water chestnuts
    1 (8-oz) can

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

    lite coconut milk
    1 (13-oz) can

    grated fresh ginger
    1 tbsp

    sugar
    1 1/2 tbsp

  • Instant Pot Panko-Crusted Cod

    Instant Pot Panko-Crusted Cod

    How to Make Instant Pot Panko-Crusted Cod

    Create perfectly steamed fish in minutes in your Instant Pot! These perfectly tender cod fillets are topped lemony bread crumbs for a delightful crunch. Whip up a quick vegetable side, like this Zesty Broccolini and Garlic, for a light meal in under 30 minutes.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    8 min cook time


    4servings


    4 oz fish with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Sauté button, then press the Adjust button to “More” or “High.” When the display says “Hot,” add the bread crumbs and cook for 2 minutes, or until golden
      brown, stirring frequently. Stir in the oil, lemon zest, and salt. Remove from the pot and set aside on a plate.
    2. In a small bowl, combine the mayonnaise, lemon juice, and thyme. Spread equal amounts over the top of each cod fillet.
    3. Place the water and a steamer basket in the Instant Pot. Add the fish to the steamer basket, mayonnaise side up. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 3 minutes.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid. Remove the steamer basket and fish from the pot. Serve the fish topped with the bread crumb mixture. Serve with the lemon wedges to squeeze over all.
    Seafood
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz fish with topping


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    • Potassium
      740mg
      16%

    Ingredients

    panko bread crumbs
    1/2 cup

    olive oil
    2 tbsp

    lemon zest
    2 tsp

    salt
    1/4 tsp

    light mayonnaise
    1/4 cup

    lemon juice
    2 tsp

    dried thyme
    1/2 tsp

    cod or other white fish
    4 (6-oz) fillets

    water
    1 cup

    lemon (cut into 4 wedges)
    1

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup