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Tag: main dish

  • Swordfish Salad With Salsa Dressing

    Swordfish Salad With Salsa Dressing

    How to Make Swordfish Salad With Salsa Dressing

    On her first date with him, Robyn Webb’s husband ordered swordfish. All these years later, he still requests this salad once a month. If swordfish is not a favorite of yours, use salmon, halibut, haddock, or sea bass, all of which work wonderfully well in this dish.


    10 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonreactive pan, place the swordfish with the orange juice, olive oil, lemon juice, and cayenne pepper and marinate for 15 minutes.
    2. Coat an outdoor grill with cooking spray and set the rack 6 inches from the heat source. Set the heat to medium-high. Alternatively, coat an indoor grill pan with cooking spray and place it on medium-high heat.
    3. Grill the swordfish on each side for about 12-15 minutes, until opaque in the center. Remove the swordfish from the grill and allow to cool. Cut into 1-inch pieces.
    4. Combine all ingredients for the salsa. Toss the swordfish with the salsa.
    5. Combine the olive oil, red wine vinegar, and sugar. Whisk together well. Toss the greens with the dressing. Pile the swordfish salad on top of the lettuce. Top with almonds.
    Low Sodium
    Seafood
    Salads
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        15g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    swordfish steaks
    1 lbs

    fresh orange juice
    1/2 cup

    olive oil
    2 tbsp

    fresh lemon juice
    1 tbsp

    cayenne pepper
    1/4 tsp

    medium orange (peeled, sectioned, and chopped into 1-inch pieces)
    1

    diced fresh or canned (in its own juice) pineapple chunks
    1 cup

    mango (peeled, diced)
    1/2 cup

    jalapeño pepper (seeded and minced)
    1

    orange juice
    3 tbsp

    red pepper (diced)
    1 tbsp

    cilantro (minced)
    1 tbsp

    olive oil
    1 1/2 tbsp

    red wine vinegar
    2 tbsp

    sugar
    1 tsp

    salad greens
    4 cup

    toasted slivered almonds
    2 tbsp

  • Sweet Potato Shepherd’s Pie

    Sweet Potato Shepherd’s Pie

    How to Make Sweet Potato Shepherd’s Pie

    This 30-minute meal packs in lean protein from the turkey, lots of vegetables, and healthy carbs from the sweet potatoes. Sweet potatoes are packed with vitamin A and have a lower glycemic index compared to white potatoes. Add this dish to your Thanksgiving table to get your sweet potato fix without the mini marshmallows, or make it the next day with leftovers!

    This recipe originally appeared in The Diabetes Cookbook. 


    30 min prep time


    20 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place sweet potatoes in steam basket in a medium pot with 2 cups water. Bring to a boil, reduce heat, and simmer. Cover and steam until tender, about 15 minutes.
    2. While potatoes are cooking, spray a large sauté pan with cooking spray. Add onions and sauté over medium-high heat for 3 minutes or until onions look clear. Add garlic and sauté for 30 seconds. Remove from pan and set aside.
    3. Add turkey and cook until brown, about 6-7 minutes. Add onions back to pan and stir to mix.
    4. Add diced tomatoes, mixed vegetables, yellow mustard, Worcestershire, and black pepper. Bring to a simmer.
    5. In a small bowl, mix together corn starch and water. Add to turkey mixture and stir. Let simmer for 5 more minutes.
    6. Meanwhile, drain the sweet potatoes. Place sweet potatoes in a medium bowl and mash with a potato masher. Add margarine and whisk until smooth.
    7. Preheat broiler. Pour cooked turkey mixture evenly into a medium-sized casserole dish or individual casserole dishes. Spread sweet potatoes evenly on top of turkey mixture.
    8. Broil for 5 minutes.
    Comfort Food
    Quick & Easy
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      17g

    • Potassium
      550mg
      12%

    Ingredients

    large sweet potatoes (peeled and diced)
    2

    nonstick cooking spray
    1

    small onion (diced)
    1

    garlic (minced)
    2 clove

    lean ground turkey
    1 1/4 lbs

    canned diced tomatoes
    1 (14.5-oz) can

    frozen mixed vegetables (carrots, corn, peas, and green beans)
    1 (16-oz) bag

    yellow mustard
    1 tbsp

    Worcestershire sauce
    2 tbsp

    black pepper
    1/4 tsp

    Cornstarch
    2 tsp

    cold water
    1 tbsp

    margarine (trans-fat-free)
    2 tbsp

  • Sweet Potato Burrito Bowl

    Sweet Potato Burrito Bowl

    How to Make Sweet Potato Burrito Bowl

    This recipe is great for meal prepping—you can make the burrito bowls ahead of time and put them in a microwave-safe container. Just leave off the lettuce, yogurt and tomato. Reheat the bowl and then add the cold toppings.


    15 min prep time


    1 hr cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Scrub and dry the potatoes and place them on the baking sheet. Bake the potatoes 45 minutes-1 hour until very tender.
    2. While the potatoes are cooking, cook the instant brown rice according to the package directions. Set the cooked rice aside but keep warm.
    3. Add the olive oil to a nonstick pan over medium heat. Add the onions and garlic and sauté 5 minutes or until the onions start to soften.
    4. Add the beans and salsa, and simmer to heat the beans through. Set the bean and salsa mixture aside but keep warm.
    5. When the potatoes are done cooking, let them cool slightly, then peel and large dice the cooked potato.
    6. To build one burrito bowl, add 1/2 cup cooked rice to the bottom of the bowl. Top with 1/4 of sweet potatoes. Top with 1/2 cup bean and salsa mixture, then top with 2 Tbsp cheese. Repeat the process for the remaining three bowls.
    7. Right before serving, top one bowl with 1/2 cup shredded lettuce, 1 Tbsp. Greek yogurt and 1/4 cup tomatoes.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Vegetarian
    Main Dish
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        14g

    • Protein
      14g

    • Potassium
      1260mg
      27%

    Ingredients

    nonstick cooking spray
    1

    small sweet potatoes
    2

    frozen cauliflower rice
    1 (12-oz) bag

    olive oil
    2 tsp

    small onion (small dice (about 3/4 cup))
    1

    garlic (minced or grated)
    2 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    salsa
    1 cup

    shredded Mexican cheese blend
    1/2 cup

    shredded lettuce
    2 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    diced tomatoes
    1 cup

  • Sweet Potato and Spinach Dumplings

    Sweet Potato and Spinach Dumplings

    How to Make Sweet Potato and Spinach Dumplings

    Savory sweet potato dumplings are surrounded by a meaty tomato sauce in this restaurant-worthy main dish.


    15 min prep time


    60 min cook time


    8servings


    3 dumplings, 1/4 cup sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Place the sweet potato on a baking sheet and bake for 40 minutes, or until soft when poked with a fork. Remove the sweet potato from the oven and set it aside to cool.
    2. Meanwhile, in a large bowl, whisk the egg, egg whites, and ricotta cheese until smooth. Fold in the Parmesan cheese, pepper, nutmeg, and spinach.
    3. Remove the skin from the sweet potato and mash well. Fold in the mashed sweet potato and the flour to the egg-ricotta mixture. The mixture will be wet and sticky. Let it rest for 10 minutes.
    4. While the dough rests, coat a large sauté pan with cooking spray and heat it over medium-high heat. Add the turkey and sauté until barely cooked through, about 8 minutes.
    5. Pour the marinara sauce and broth over the turkey and stir to incorporate. Reduce the heat to low.
    6. Scoop 2-inch balls of the dumpling batter and gently drop them into the sauce to make 24 dumplings. Cover and simmer for 20 minutes.
    Italian
    Holidays & Entertaining
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      3 dumplings, 1/4 cup sauce


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%

    • Cholesterol
      90mg

      30%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      25g

    • Potassium
      735mg
      16%

    Ingredients

    large sweet potato ((10-ounce))
    1

    eggs
    1

    egg whites
    2

    fat-free ricotta cheese
    1 cup

    grated Parmesan cheese
    1/4 cup

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white whole-wheat flour
    1 cup

    nonstick cooking spray
    1

    lean ground turkey (93% fat-free)
    20 oz

    marinara sauce (24.5-ounce jar, light-in-sodium (such as Amy’s))
    1

    chicken or vegetable broth (low-sodium)
    1 cup

  • Sweet and Smoky Baked Eggs

    Sweet and Smoky Baked Eggs

    How to Make Sweet and Smoky Baked Eggs


    5 min prep time


    25 min cook time


    4servings


    1 tomato half

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    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Wash tomatoes and cut in half. Scoop out the pulp and seeds, leaving about a 1/2-inch rim of tomato.
    3. Place cut-side up in a greased glass baking dish.
    4. Sprinkle each tomato half with pepper and cumin. Break an egg into each tomato “shell.” Sprinkle each egg with 1/2 tsp of the cheese.
    5. Bake until the eggs are set, roughly 25 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Caribbean
    Main Dish
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tomato half


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      165mg

      55%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      255mg
      5%

    Ingredients

    large ripe beefsteak or heirloom tomatoes
    2

    ground black pepper
    1 tsp

    cumin
    1 tsp

    eggs (medium)
    4

    Parmesan cheese (grated reduced-fat)
    2 tsp

  • Sweet Home Beef And Veggie Pot Roast

    Sweet Home Beef And Veggie Pot Roast

    How to Make Sweet Home Beef And Veggie Pot Roast


    15 min prep time


    8 hr cook time


    4servings


    about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2–4 quart slow cooker with cooking spray. Place the carrots, onion, and celery in bottom of the slow cooker. Top with the beef. Spoon the water, vinegar, and Worcestershire over the beef. Sprinkle evenly with black pepper and onion soup mix. Cover and cook on high setting for 4 hours or on low setting for 8 hours.
    Comfort Food
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 1/2 oz beef, 3/4 cup vegetables, and 2 tablespoons sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      506mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      33g

    • Potassium
      800mg
      17%

    Ingredients

    medium carrots (scrubbed, halved lengthwise, and cut into 3-inch pieces)
    4

    medium onion (cut in eighths)
    1

    medium celery stalks (halved lengthwise and cut into 3-inch pieces)
    2

    lean chuck roast (boneless, trimmed of fat)
    1 1/4 lbs

    water
    2 tbsp

    balsamic vinegar
    1 tbsp

    Worcestershire sauce
    2 tsp

    black pepper
    1/2 tsp

    onion soup mix (dried)
    1

  • Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Surf and Turf (Filet Medallions and Baked Crab Cakes)

    How to Make Surf and Turf (Filet Medallions and Baked Crab Cakes)

    Impress your sweetheart this Valentine’s Day by making this elegant dish in your own kitchen. Pair it with our Roasted Green Beans with Champagne Vinaigrette for a nice, balanced meal.


    40 min prep time


    25 min cook time


    4servings


    1 filet medallion + 1 baked crab cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
    3. In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
    4. Form crab mixture into 4 1/2-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
    5. While crab cakes are baking, heat olive oil in large skillet over high heat.
    6. Season both sides of the filets with salt (optional) and cracked black pepper.
    7. When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
    8. Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
    9. Serve the steaks with 1/4 of the mushroom and onion mixture on top and a crab cake on the side.
    Low Carb
    Dinner
    Main Dish
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet medallion + 1 baked crab cake


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      24g

    • Potassium
      600mg
      13%

    Ingredients

    nonstick cooking spray
    1

    small onion (minced)
    1/2

    red bell pepper (seeded and minced)
    1/2

    lump crabmeat (drained)
    1 (6-oz) can

    whole wheat breadcrumbs
    1/4 cup

    egg whites
    2

    hot sauce
    1/2 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    beef tenderloin steaks
    4 (3-oz) steaks

    salt (optional)
    1 tsp

    black pepper (cracked)
    1 tbsp

    sliced mushrooms
    2 cup

    small onion (thinly sliced)
    1

    beef broth (reduced sodium, fat-free)
    1/2 cup

  • Spinach and Mushroom Stuffed Chicken

    Spinach and Mushroom Stuffed Chicken

    How to Make Spinach and Mushroom Stuffed Chicken

    This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!


    20 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking dish with cooking spray.
    2. Add the oil to a medium sauté pan over medium-high heat. Add the spinach and sauté for 3 minutes. Add the mushroom and cook an additional 4-5 minutes. Add the garlic and sauté for 30 seconds.
    3. Place one chicken breast on a cutting board and cover it with plastic wrap. Pound the chicken with a meat tenderizer or rolling pin until it is about 1/4-inch thick. Repeat this process for the other 3 chicken breasts.
    4. Spread 1 Laughing Cow cheese wedge on one side of one chicken breast. Spread 1/4 cup of the spinach mushroom mixture on top of the cheese. Roll the chicken breast and secure the seam with a toothpick. Repeat this procedure for the 3 remaining chicken breasts.
    5. Sprinkle the chicken breasts with pepper and paprika. Place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.
    6. To serve, remove the toothpicks and slice each breast into 5 rounds.
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white (button) mushrooms (finely chopped)
    1 cup

    garlic (minced)
    1 clove

    boneless, skinless chicken breasts (4-ounce each)
    4 (4-oz) breasts

    light garlic and herb cheese
    4 wedges

    black pepper
    1/4 tsp

    paprika
    1/2 tsp

    toothpicks
    4

  • Spicy Pork Tenderloins With Chili And Black Vinegar

    Spicy Pork Tenderloins With Chili And Black Vinegar

    How to Make Spicy Pork Tenderloins With Chili And Black Vinegar

    Pork tenders are a totally underappreciated source of protein. They’re lean, flavorful, easy to cook, and when marinated, take on flavor very well. One tender will feed 2 people. I often split the tender open and pound it out lightly to form a large 1⁄2-inch-thick circle of deliciousness.


    6servings


    1⁄6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results.
    2. Preheat grill to medium-high heat and place on grill grate. Cook over direct heat for 15–18 minutes, turning occasionally until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1⁄6 recipe


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      480mg
      10%

    Ingredients

    soy sauce (reduced-sodium)
    1/8 cup

    sesame oil (dark roast)
    1 tbsp

    Chinese black vinegar or rice vinegar
    2 tbsp

    light brown sugar
    1 tbsp

    fresh chili pepper, such as serrano, jalapeño, or Thai bird peppers (seeded and minced)
    1

    garlic (minced)
    2 clove

    ginger root (minced)
    1 tbsp

    pork tenderloin (trimmed of fat)
    2 lbs

  • Spicy Garlic Ginger Chicken

    Spicy Garlic Ginger Chicken

    How to Make Spicy Garlic Ginger Chicken

    This quick, easy, no fuss dish is hot, spicy, and full of bold flavor. You can adjust the spicy heat by varying the amount of hot chili sauce.


    15 min prep time


    20 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place canola oil in wok or large sauté pan. Add ginger and cook until fragrant. Add garlic and chicken and stir-fry until chicken is no longer translucent.
    2. Add bok choy, bell pepper, and scallion and cook until bok choy begins to wilt.
    3. Add stock, soy sauce, chili sauce and cilantro. Stir-fry until hot and well blended. Serve over brown rice.
    Fiber Focused
    Asian
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      345

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      30g

    • Potassium
      760mg
      16%

    Ingredients

    canola oil
    2 tbsp

    fresh ginger (peeled and minced)
    2 inches

    large garlic (peeled and sliced)
    2 clove

    chicken breasts (boneless, skinless, sliced for stir-fry)
    16 oz

    baby bok choy (washed and quartered)
    16 oz

    red bell pepper (seeded and thinly sliced)
    1

    green onion (scallion) (sliced)
    1 cup

    stock (lower-sodium, vegetable or chicken)
    1 cup

    soy sauce (low-sodium)
    2 tsp

    hot chili sauce
    2 tsp

    fresh cilantro (chopped)
    2/3 cup

    cooked brown rice
    2 cup