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Tag: main dish

  • Chipotle BBQ Pork Folded Tacos

    Chipotle BBQ Pork Folded Tacos

    How to Make Chipotle BBQ Pork Folded Tacos

    Looking for an easy meal that’s a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you’re home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos.


    20 min prep time


    6 hr cook time


    16servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.
    2. Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.
    3. Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.
    4. To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Slow Cooker
    Sandwiches
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    16 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      30mg

      10%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    reduced-sugar barbecue sauce
    1 cup

    chipotle chili peppers in adobo sauce (pureed )
    4

    pork shoulder (trimmed)
    2 lbs

    smoked paprika
    1 1/2 tsp

    low-carb whole-wheat tortillas
    16

    shredded cabbage
    2 cup

    diced onion (about 2 medium onions)
    1 1/2 cup

  • Steak and Portobello Sandwich

    Steak and Portobello Sandwich

    How to Make Steak and Portobello Sandwich

    Meaty portobello mushrooms and a warm balsamic vinegar dipping sauce make this steak sandwich a real treat. Buy whole portobello mushrooms and slice them after they’re cooked.

    Double Up: Cook some extra steak while you are making this recipe, and save the leftovers for Mediterranean Steak with Minted Couscous later in the week.


    5 min prep time


    15 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the garlic and balsamic vinegar in a small bowl. Set aside.
    2. Remove visible fat from the steak. Heat a skillet to medium-high heat. Place the steak in the skillet and sear for 2 minutes. Turn the steak over and cook for 2 more minutes, or until they reach desired doneness. Remove from the skillet and set aside.
    3. Coat the skillet with the olive oil spray. Add the mushrooms and cook for 5 minutes, turning over once. Remove the mushrooms to a cutting board.
    4. Add the garlic-vinegar mixture to the skillet and boil for 3 to 4 minutes, until reduced by half. Divide the sauce among 4 small bowls and set aside.
    5. Slice open the rolls, then mist each side with the olive oil spray. Toast the rolls in a toaster oven for 1 minute.
    6. Slice the steak and mushrooms into thin strips. Arrange about 5 oz of steak and 3/4 cup of mushrooms on the bottom half of each roll. Top with salt and pepper. Cover each sandwich with the top half of the roll, cut in half, and serve with the dipping sauce.
    Sandwiches
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      490

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.9g

        25%

    • Cholesterol
      110mg

      37%

    • Sodium
      690mg

      30%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      46g

    • Potassium
      980mg
      21%

    Ingredients

    garlic (crushed)
    6 clove

    balsamic vinegar
    1 cup

    strip, flank, or skirt steak
    1 1/2 lbs

    olive oil spray
    1

    Portobello mushrooms
    1/2 lbs

    whole-wheat hoagie rolls
    4

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

  • Mediterranean Steak with Minted Couscous

    Mediterranean Steak with Minted Couscous

    How to Make Mediterranean Steak with Minted Couscous

    The flavors of the Mediterranean have captured the imagination of travelers for centuries. Precooked, packaged couscous takes only 5 minutes to make, so it’s a great option for a quick dinner. Couscous is made from semolina flour and is, in fact, a form of pasta even though many people think it is a grain. You just boil water, remove it from the heat, add the couscous, cover, and let it stand. For this recipe, we’ve added fresh mint and chopped tomatoes to add a fresh flavor that goes well with the steak.

    Double Up: Cook some extra steak while you are making this recipe, and save the leftovers for a Steak and Portobello Sandwich later in the week.


    10 min prep time


    15 min cook time


    4servings


    5 oz steak with walnut topping, 1 1/2 cups couscous

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil. Once boiling, remove the water from the heat and add the couscous. Cover with a lid and let stand for 5 minutes.
    2. Fluff the couscous with a fork. Add the tomatoes, mint, olive oil, salt, and 1/4 tsp of the pepper. Cover and set aside.
    3. Remove the visible fat from the steak.
    4. Heat a skillet to medium-high heat. Place the steak in the skillet and sear for 2 minutes. Turn the steak over and cook for 2 more minutes, or until it reaches desired doneness.
    5. Remove the steaks from the skillet.
    6. Heat a nonstick skillet over medium-high heat. Coat the skillet with olive oil spray. Add the walnuts, olives, and capers. Saute for 2 minutes.
    7. Place 1 1/2 cups of the couscous mixture on each of 4 dinner plates. Top with equal portions of the steak. Spoon the walnut mixture over the steak and sprinkle with the remaining 1/4 tsp of pepper.
    Mediterranean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      5 oz steak with walnut topping, 1 1/2 cups couscous


    • Amount per serving



      Calories





      510

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.3g

        17%

    • Cholesterol
      95mg

      32%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      48g

    • Potassium
      1055mg
      22%

    Ingredients

    water
    2 cup

    couscous
    1 cup

    tomato (diced (about 3 cups))
    3

    chopped fresh mint
    1/2 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/2 tsp

    strip, flank, or skirt steak
    1 1/2 lbs

    walnut pieces
    2 tbsp

    pimiento-stuffed green olives (sliced (about 2/3 cup))
    16

    capers
    3 tbsp

  • Savory Stuffed Pumpkins

    Savory Stuffed Pumpkins

    How to Make Savory Stuffed Pumpkins

    Wow your dinner companions and pair this charming main dish with a nonstarchy vegetable or salad for a complete meal. To make this vegetarian, simply omit the sausage and use vegetable broth instead of chicken broth.


    15 min prep time


    70 min cook time


    4servings


    1 pumpkin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Cut the tops off the pumpkins
      (save the tops), and place the pumpkins cut side down in a
      9-by-13-inch baking dish. Pour the water over the pumpkins and bake for 30 minutes. Remove the pumpkins from the pan and set them aside to cool slightly. Discard the water.
    2. While the pumpkins are cooking, coat a small sauté pan with cooking spray and place over medium heat. Add the onion and celery and sauté for about 7 minutes, until softened; set aside to cool.
    3. In a medium bowl, combine the remaining ingredients and mix until the bread is coated and has started to soften. Stir in the onion and celery mixture.
    4. Place the pumpkins cut side up in the baking dish and
      gently scoop out the seeds, taking care not to remove too much of the pumpkin flesh. Divide the filling mixture evenly among the pumpkins and cap with the pumpkin tops. Bake for 30 minutes. Remove the tops and bake 10 more minutes. If desired, serve with the tops.
    Comfort Food
    Dinner
    Holidays & Entertaining
    Main Dish
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pumpkin


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      17g

    • Potassium
      1000mg
      21%

    Ingredients

    sugar pie pumpkins
    4 small (about 1 lb each)

    water
    1 cup

    nonstick cooking spray
    1

    onion(s) (minced (1/2 cup))
    1 small

    celery (diced small)
    2 stalks

    eggs
    2 large

    low sodium chicken broth
    1 cup

    whole wheat bread (cubed)
    2 cup

    fully cooked apple chicken sausage (diced)
    2 (3-oz) links

    Parmesan cheese (shredded)
    1/4 cup

    ground black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Roasted Turkey & Vegetables

    Roasted Turkey & Vegetables

    How to Make Roasted Turkey & Vegetables

    This dish is great with a side of roasted or mashed sweet potatoes. It’s a great option for Thanksgiving if you don’t want to cook an entire turkey.


    15 min prep time


    60 min cook time


    6servings


    4 oz turkey and 1/4 vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Coat a baking dish with nonstick cooking spray.
    2. Toss the celery, carrots, onion, cabbage, and thyme together and place in the pan. Pour the chicken broth over the vegetables.
    3. Remove the skin from the turkey breast. Place the turkey bone side down on top of the vegetables. Drizzle the turkey and vegetables with the olive oil. Sprinkle them with the all-purpose seasoning and black pepper.
    4. Roast the turkey and vegetables in the oven for 1 hour, or until the internal temperature of the turkey is 165° F.
    5. When the dish comes out of the oven, set the turkey on a cutting board to rest. Remove the thyme stems and stir the vegetables.
    6. Slice the turkey into 4-oz portions and serve each with ¼ of the vegetable mixture.
    Low Carb
    Comfort Food
    Main Dish
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      4 oz turkey and 1/4 vegetable mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      610mg
      13%

    Ingredients

    nonstick cooking spray
    1

    stalks celery (chopped)
    2

    small carrots (peeled and chopped)
    3

    onion (chopped)
    1

    head green cabbage (chopped)
    1/2

    fresh thyme
    5 sprig

    fat-free low-sodium chicken broth
    1 cup

    bone-in turkey breast half
    2 1/2 lbs

    olive oil
    1 tsp

    salt-free all-purpose seasoning (such as Mrs. Dash)
    1 tbsp

    ground black pepper
    1/2 tsp

  • Turkey & Barley Soup

    Turkey & Barley Soup

    How to Make Turkey & Barley Soup

    This soup is a great way to use up leftover Thanskgiving turkey, or you could use cooked chicken or other cooked protein. It’s quick an easy to make, and makes enough to feed a crowd (or have plenty of leftovers for meal prepping)! Barley provides a nutty flavor and chewy texture, but you could use another grain like brown rice or quinoa.


    15 min prep time


    25 min cook time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the olive oil to a soup pot over medium-high heat.
    2. Add the onion, carrots, celery, and mushrooms to the pot. Sauté for 8 to 10 minutes, or until the onions start to turn clear.
    3. Add the barley, broth, and water. Bring to a boil, then reduce the heat and simmer for 15 minutes.
    4. Add the turkey. Season with the salt and pepper. Cook until the turkey is heated, then serve.
    Comfort Food
    Appetizers
    Main Dish
    Sides
    Soup
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      45mg

      15%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      720mg
      15%

    Ingredients

    olive oil
    1 tbsp

    medium onion (peeled and diced)
    1

    medium carrots (diced (about 1 1/2 cups))
    2

    stalks celery (diced)
    2

    sliced mushrooms
    8 oz

    quick cooking barley
    1/2 cup

    fat-free low-sodium chicken broth
    4 cups

    water
    2 cups

    cooked turket breast (shredded or diced)
    2 cups (about 10 oz)

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

  • Turkey Sloppy Joes

    Turkey Sloppy Joes

    How to Make Turkey Sloppy Joes

    This family staple is perfect for a quick and easy weeknight dinner! Using ground turkey instead of beef makes for a lighter version of this comfort classic.

    Find this recipe and more in The New Soul Food Cookbook for People with Diabetes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet and saute the onion and bell pepper until translucent. Add the turkey and cook about 5 minutes. Drain off any fat.
    2. Add the remaining ingredients and mix well. Simmer 15 minutes and serve on buns, if desired (not included in nutrition analysis).
    Kid Friendly
    Comfort Food
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      30g

    • Potassium
      660mg
      14%

    Ingredients

    canola oil
    2 tsp

    onion(s) (chopped)
    1 cup

    green bell pepper (chopped)
    1 cup

    lean ground turkey
    1 lbs

    no-salt-added tomato sauce
    1 cup

    brown sugar
    1 tsp

    ketchup
    1/2 cup

    crushed red pepper flakes
    1 tsp

    red wine vinegar
    2 tsp

    black pepper
    1/4 tsp

  • “Spaghetti” and Meatballs

    “Spaghetti” and Meatballs

    How to Make “Spaghetti” and Meatballs

    Spaghetti squash has a fraction of the carbs and calories of regular spaghetti, making this revamped childhood favorite a hearty meal you can enjoy any day of the week!

     


    25 min prep time


    50 min cook time


    4servings


    2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with 1 inch water and place whole squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes, or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half lengthwise; remove and discard seeds with a spoon. Scrape inside of squash with a fork, shredding into noodle-like strands. Cover to keep warm.
    2. Meanwhile, in a large bowl, combine ground beef, bread crumbs, 2 tablespoons Parmesan cheese, 1/4 cup water, the parsley, egg, garlic powder, and pepper; gently mix until well combined. Form mixture into 8 equal-sized meatballs.
    3. Coat a large skillet with cooking spray. Cook meatballs over medium heat 8 to 10 minutes or until browned, turning them occasionally. Add spaghetti sauce and remaining 1/2 cup water. Cover and cook 10 to 15 minutes or until meatballs are no longer pink in center.
    4. Serve the spaghetti squash topped with sauce and meatballs. Sprinkle with remaining 1 tablespoon Parmesan cheese just before serving.
    Comfort Food
    Italian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 meatballs, 1 cup spaghetti squash, and 1/2 cup sauce


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      29g

    • Potassium
      930mg
      20%

    Ingredients

    small spaghetti squash
    1

    very lean ground beef (95% lean)
    1 lbs

    plain bread crumbs
    1/4 cup

    grated, reduced-fat Parmesan cheese (divided)
    3 tbsp

    water (plus extra for cooking squash, divided)
    3/4 cup

    chopped fresh parsley
    2 tbsp

    eggs
    1

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    low-sodium spaghetti sauce
    2 cup

  • Slow-Cooked Meat Loaf

    Slow-Cooked Meat Loaf

    How to Make Slow-Cooked Meat Loaf

    Cooking this meat loaf in a slow cooker means you can come home to a ready-to-eat dinner after a long day at work! Ground turkey replaces beef to make this comfort classic more diabetes-friendly.

    This recipe can be found in The New Soul Food Cookbook for People with Diabetes. 


    15 min prep time


    6 hr cook time


    8servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine eggs, milk, bread crumbs, onion, salt, sage, fennel, and mushrooms in a large bowl. Break up ground turkey over mixture and stir well to combine.
    2. Shape into a round loaf; place in a 5-quart slow cooker. Cover and cook on low until a meat thermometer reads 165°F, 5–6 hours. (Or, if desired bake in 350°F oven [325°F for a convection oven] for 35–45 minutes until meat reaches an internal temperature of 165°F.)
    3. Whisk ketchup, brown sugar, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf. Return to slow cooker and cook on low until heated through, about 15 minutes. Let stand 10 minutes before cutting.
    Kid Friendly
    Comfort Food
    Slow Cooker
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      135mg

      45%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      26g

    • Potassium
      390mg
      8%

    Ingredients

    eggs
    2

    1% milk
    3/4 cup

    dried seasoned bread crumbs
    2/3 cup

    dried minced onion
    2 tsp

    salt
    1/2 tsp

    dried sage
    1/2 tsp

    fennel seeds
    1/2 tsp

    white (button) mushrooms (finely diced)
    1/2 cup

    lean ground turkey
    2 lbs

    ketchup
    1/4 cup

    brown sugar
    2 tbsp

    mustard powder
    1 tsp

    Worcestershire sauce
    1/2 tsp

  • Citrus Macadamia Alaska Pollock Lettuce Wraps

    Citrus Macadamia Alaska Pollock Lettuce Wraps

    How to Make Citrus Macadamia Alaska Pollock Lettuce Wraps

    A rub of citrus zest and ginger give this wild Alaska pollock lettuce wrap its bright zing, which pairs wonderfully with the bed of tropical fruit salsa.


    10 min prep time


    6 min cook time


    4servings


    3 lettuce wraps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a non-reactive or glass bowl, combine the pineapple, mango/peach/nectarine, jalapeno, red onion, and lime juice; set aside.
    2. Rub Alaska pollock fillets with citrus zests and ginger; season lightly with salt and pepper. Heat a large pan over medium-high heat. Sauté fillets in avocado oil until lightly browned, turning once during cooking (about 2 to 3 minutes per side). Cook just until fish is opaque throughout.
    3. Cut each fillet into 3 strips, and top each lettuce leaf with 1 fillet strip. Top lettuce wraps with 1/4 cup tropical salasa, 1 tsp macademia nuts, 1/2 tsp tahini, and garnish with radish.
    Seafood
    Dinner
    Foodie
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 lettuce wraps


    • Amount per serving



      Calories





      362

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        15g

    • Protein
      32g

    • Potassium
      875mg
      19%

    Ingredients

    fresh or canned pineapple tidbits (drained)
    1 1/2 cup

    mango, peach, and/or nectarine (cut into bite-sized pieces)
    1 1/2 cup

    jalapeño pepper (minced)
    1 tbsp

    red onion (minced)
    1 tbsp

    lime (juiced)
    1/2

    Alaska pollock fillets (6 oz each)
    4

    orange zest
    1 tbsp

    lime zest
    1 tbsp

    fresh ginger (grated)
    2 tbsp

    salt and pepper to taste
    1 pinch

    avocado oil
    2 tbsp

    butter lettuce
    12 leaves

    tahini
    2 tbsp

    macadamia nuts (chopped)
    1/4 cup

    radishes (julienned)
    2