The Super Diabetes Site

Tag: main dish

  • Onion, Shallot and Herb Frittata

    Onion, Shallot and Herb Frittata

    How to Make Onion, Shallot and Herb Frittata

    Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.


    7 min prep time


    25 min cook time


    6servings


    1/6 of pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Heat 1 Tsp. of the olive oil in a large nonstick ovenproof skillet over medium heat. Add the onion and shallot and sauté for about 7 to 8 minutes. Remove the onion mixture from the skillet and set aside.

    2. Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture.

    3. In the remaining 1 Tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about 8 minutes.

    4. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional 5 minutes if necessary. Cut into wedges to serve.

    5. *Note: The nutrition facts above do not include any added salt.

    Low Sodium
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of pan


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil (divided)
    2 tsp

    onion(s) (chopped)
    1 cup

    shallots (minced)
    2 tbsp

    eggs
    2 whole

    egg whites
    4 whole

    fresh basil (minced)
    1/4 cup

    salt and pepper to taste
    1

    Parmesan or Romano cheese (freshly grated)
    2 tbsp

  • No Noodle Zucchini Lasagna

    No Noodle Zucchini Lasagna

    How to Make No Noodle Zucchini Lasagna

    Author Robyn Webb says, “Zucchini lasagna was the very first lasagna I ever made. Originally, I prepared it with noodles, but now I realize that long strips of zucchini stand in for the noodles beautifully.”


    45 min prep time


    1 hr 25 min cook time


    18servings


    2 × 3-inch square

    Print Recipe >

    Step-By-Step Instructions:

    1. Line two baking sheets with parchment paper and set aside.
    2. Heat the olive oil and garlic in a large skillet with a lid over low heat (do not use a deep pot, as you want the water to quickly evaporate and the sauce to become thick). Cook the garlic for about 6-7 minutes, stirring occasionally.
    3. Meanwhile, add the drained tomatoes to a deep bowl. Crush the tomatoes with your hands, until coarse. Add the tomatoes and basil to the skillet and simmer, uncovered, for 20-25 minutes until thick. Add some of the reserved liquid from the can of tomatoes if the sauce is too thick.
    4. Preheat the oven to 400°F. As the sauce simmers, slice the zucchini lengthwise into 1/8-inch thick slices with a knife or mandolin. Arrange the zucchini on the prepared baking sheet. Sprinkle the zucchini lightly with salt. Bake the zucchini for about 10-12 minutes until lightly browned. Remove the zucchini from the oven. Gently roll up the zucchini slices in a towel to get rid of the excess moisture, or just use paper toweling and blot very well. Be careful to keep the slices intact. Add in the salt, pepper, and crushed red pepper (if using) to the tomato sauce.
    5. In a food processor or blender, process the tofu, parsley, lemon juice, lemon zest, and garlic until smooth. Add to a large bowl and mix in the ricotta cheese, mozzarella cheese, egg, salt, and pepper.
    6. Pour about 1/3 cup of the marinara sauce over the bottom of a 9 × 12 baking pan. Add a layer of zucchini slices, overlapping them slightly. Add 1/3 of the filling mixture over the zucchini, spreading evenly with a spatula. Add about 1/3 of the remaining marinara sauce over the tofu cheese filling. Repeat the layering process until all ingredients are used up, finishing with marinara sauce. Sprinkle the top of the lasagna with the Parmesan or Romano cheese.
    7. Cover loosely with foil and bake for 35 minutes. Remove the cover and bake for 15 minutes more. Remove the lasagna from the oven, let stand at room temperature for 10-15 minutes so lasagna can settle and it will be easier to cut. Cut into squares.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    18 Servings



    • Serving Size

      2 × 3-inch square


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    5 clove

    (28-oz) can good-quality canned tomatoes (preferably packed in its own juice, drained, liquid reserved)
    1

    fresh basil leaves with stems (sliced or whole)
    5

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    ground red pepper flakes (optional)
    1/4 tsp

    large zucchini
    3

    firm tofu
    16 oz

    fresh parsley (minced)
    1/2 cup

    Juice of 1/2 lemon
    1

    lemon zest
    2 tsp

    garlic (minced)
    1 clove

    ricotta cheese (low-fat)
    1 cup

    mozzarella cheese (shredded part-skim)
    1 cup

    eggs (beaten)
    1

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan or Romano cheese (grated)
    1/4 cup

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

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

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Mojo-Marinated Pork Tenderloin (Pernil)

    Mojo-Marinated Pork Tenderloin (Pernil)

    How to Make Mojo-Marinated Pork Tenderloin (Pernil)

    Author and chef Ronaldo Linares says, “This recipe takes the classic pork shoulder dish (pernil) and makes it healthier while still giving you the amazing Cubano flavor that we love. I have substituted pork tenderloin for pork shoulder in this version of the recipe. I can hear my father’s voice screaming at me, ‘Oye, chico, what are you doing changing the dish?’ I’m not changing the essence of the dish, I’m just modifying it so people can enjoy it in a healthier way.”


    25 min prep time


    15-20 min cook time


    5servings


    1 (4-ounce) piece pork

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Grab your blender to make the mojo marinade. Add oranges, lemons, salt, pepper, cumin, garlic powder, vinegar, and fresh thyme leaves into the blender. Pulsate the mixture 4 times, then purée for 1 minute. Set aside 4 ounces mojo and add the rest to a resealable plastic bag.
    3. Remove the silver skin from the pork tenderloin. Add pork tenderloin to the resealable plastic bag with the mojo. Marinate pork for at least 20 minutes in the fridge.
    4. Remove the pork tenderloin from the bag (discarding the marinade in the bag) and pat dry with a paper towel. Preheat an ovenproof sauté pan over medium heat, spray with nonstick cooking spray, and wait 10 seconds for oil to come up to temperature. Brown both sides of pork tenderloin in the pan, then place pan in the oven for 15-20 minutes. Internal temperature of cooked pork should read 145°F.
    5. Remove pork from oven and let it rest for a few minutes so juices redistribute. Drizzle some of the reserved mojo marinade on the pork, and serve.
    Low Carb
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 (4-ounce) piece pork


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      75mg

      25%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      590mg
      13%

    Ingredients

    navel oranges (peeled and cut in half)
    2

    lemon (peeled)
    2

    Kosher Salt
    1 tsp

    black pepper (cracked)
    1/2 tsp

    ground cumin
    1/4 tsp

    garlic powder
    1/4 tsp

    distilled vinegar
    2 tbsp

    fresh thyme (leaves removed from stem)
    2 sprig

    pork tenderloin
    20 oz

    Nonstick cooking spray
    1

  • Modern Tuna Noodle Casserole

    Modern Tuna Noodle Casserole

    How to Make Modern Tuna Noodle Casserole

    This recipe is a great example of using vegetables to bulk up a dish that is typically high in carbs and fat.


    5 min prep time


    40 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch baking dish with cooking spray. Set aside.

    2. Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).

    3. While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.

    4. Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.

    5. In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.

    6. Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Seafood
    Kid Friendly
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      18g

    • Potassium
      526mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole grain penne, shells, or farfalle pasta
    12 oz

    olive oil
    1 tbsp

    white (button) mushrooms (sliced)
    8 oz

    small onion (diced)
    1

    baby spinach
    5 oz

    salt-free all-purpose seasoning
    1/2 tsp

    flour
    3 tbsp

    skim milk
    2 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    tuna packed in water (drained)
    5 oz

    Parmesan cheese (shredded)
    1/2 cup

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mediterranean Stuffed Chicken and Vegetable Ragout

    Mediterranean Stuffed Chicken and Vegetable Ragout

    How to Make Mediterranean Stuffed Chicken and Vegetable Ragout

    This Mediterranean recipe goes great with a side of quinoa and a green salad with fat-free balsamic vinaigrette.


    20 min prep time


    60 min cook time


    4servings


    1 chicken breast, 1 cup vegetables and sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a 9×13 baking/casserole dish with cooking spray.
    2. In a small bowl, combine lemon zest, feta cheese, capers, 1/2 tsp of the dried oregano and 1 clove minced garlic.
    3. Slice a pocket in the side of each chicken breast with a sharp knife. Be sure not to slice all the way through the chicken breast, just far enough to make a pocket about 3-4 inches long. Divide the filling mixture evenly among the four breasts and fill each pocket. Do not overfill. Press down on the breast to slightly seal the pocket opening.
    4. In a small bowl, combine paprika, remaining 2 tsp dried oregano, garlic powder, salt and ground black pepper. Rub each chicken breast on both sides with the spice rub so that the entire breast is coated. Set aside.
    5. Toss together zucchini, mushrooms, tomatoes, cannellini beans, remaining minced garlic, olive oil and 1/4 cup lemon juice in the prepared baking dish.
    6. Place the chicken breasts on top of the vegetables and put in the oven to bake.
    7. Bake for 30-40 minutes (depending on the size of the chicken breast) or until the internal temperature of the chicken and filling is 165 degrees Fahrenheit. Check the temperature after 30 minutes and every five minutes after until it reaches 165 degrees.
    8. Remove the chicken from the pan and place on a cutting board. Cover with foil and let it rest for 15 minutes.
    9. Turn the oven temperature up to 400 degrees F. Return the vegetables to continue to bake in the oven for 15 minutes (while chicken is resting).
    10. Slice chicken and serve over the vegetables.
    Fiber Focused
    Mediterranean
    Main Dish
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast, 1 cup vegetables and sauce


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      35g

    • Potassium
      1210mg
      26%

    Ingredients

    lemon (zested and juiced (1 Tsp. lemon zest, reserve 1/4 cup lemon juice))
    1

    reduced-fat crumbled feta cheese
    1/3 cup

    capers (drained)
    1 tbsp

    dried oregano (divided use)
    2 1/2 tsp

    garlic (minced, divided use)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    medium zucchini (cut into 1-inch chunks)
    2

    cremini (baby bella) mushrooms (sliced)
    8 oz

    cherry tomatoes (halved)
    10 oz

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    olive oil
    1 tbsp

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Master Chicken Stir Fry

    Master Chicken Stir Fry

    How to Make Master Chicken Stir Fry


    15 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium-sized bowl, combine the chicken with 1 tbsp of the soy sauce, rice vinegar, and 2 tsp of the cornstarch. Set aside to marinate at room temperature for 15 minutes.
    2. In another bowl, combine the remaining 1/2 tbsp soy, the remaining 1 tbsp cornstarch, 3/4 cup of the chicken broth, hoisin sauce, and sriracha. Set aside.
    3. Heat half the vegetable oil in a large wok over high heat. When hot, turn the heat to medium high and add the chicken. Stir fry for 5 minutes or until the chicken is cooked through. (You do not need to continuously stir the chicken as you want the chicken to develop a crust and sear.) Remove the chicken from the wok to a plate and set aside.
    4. Add the remaining oil to the wok. Add in the garlic and ginger and stir fry for 30 seconds. Add the red pepper, celery, and broccoli and stir fry for 30 seconds. Add the remaining chicken broth, cover, and steam 3 minutes.
    5. Add the chicken and stir fry for 1 minute. Add in the sauce and cook for 1 minute, coating the chicken and vegetables with the sauce. Serve immediately.
    CKD Dialysis
    Kidney-Friendly
    Comfort Food
    Kid Friendly
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      21g

    • Potassium
      400mg
      9%

    Ingredients

    boneless, skinless chicken breasts (cut into 1/2-inch × 1-inch strips)
    1 lbs

    lower sodium soy sauce (divided use)
    1 1/2 tbsp

    rice vinegar
    1 tbsp

    Cornstarch (divided use)
    1 tbsp plus 2 tsp

    low sodium chicken broth (divided use)
    1 cup

    hoisin sauce
    2 tbsp

    sriracha or garlic chili paste
    1 tsp

    vegetable oil (divided use. )
    1 tbsp

    garlic (minced)
    3 clove

    fresh ginger (peeled, grated)
    1 tbsp

    red bell pepper (cored, seeded, and thinly sliced)
    1 med

    celery (thinly sliced)
    2 stalks

    broccoli florets
    1 cup

  • Malabar Mixed Seafood Curry

    Malabar Mixed Seafood Curry

    How to Make Malabar Mixed Seafood Curry

    The Malabar coast in the southern state of Kerala served as a large trade post for the spice trade. The coast has its own cooking styles and flavors as well as an abundance of fresh seafood. A variety of spices are blended with coconut to form the base of traditional Malabar curries.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel. To order directly from the American Diabetes Association, click here.


    5 min prep time


    25 min cook time


    8servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, dissolve tamarind paste in 2 Tbsp / 30 mL hot water and set aside.
    2. Place mussels in a large bowl of water to remove any remaining sand. Debeard mussels if necessary.
    3. Heat oil in a large, heavy-bottomed saucepan over medium heat. Add mustard seeds and curry leaves and sauté until fragrant. When seeds begin to splutter, add chopped onions and cook for about 5 minutes, or until lightly browned.
    4. Add ginger, garlic, green chili, and red chili flakes and sauté for 1 minute. Add the paprika, turmeric, coriander, cumin, cinnamon, and 2 Tbsp / 30 mL water and cook over medium heat for about 1 minute, or until spices are cooked. Add a little more water if the spices start to brown. Add chopped tomatoes, tamarind paste mixture, remaining ½ cup / 120 mL water, and salt. Simmer until tomatoes soften, about 5 minutes.
    5. Add coconut milk and mussels. Cover and cook for about 8 minutes, or until shells start to open. Then add prawns and squid rings and cook until prawns are opaque and mussels have all opened, about 5 minutes. Remove green chili.
    6. Serve garnished with cilantro.
    Indian
    Seafood
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      300mg

      100%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      33g

    • Potassium
      540mg
      11%

    Ingredients

    tamarind paste
    1 tbsp

    water (hot)
    2 tbsp

    mussels (with shells) (cleaned and scrubbed)
    2 lbs

    sunflower oil
    2 tbsp

    black mustard seeds
    1/2 tsp

    curry leaves
    1 tsp

    onion(s) (chopped)
    1

    fresh ginger (grated)
    1 tsp

    garlic (finely chopped)
    1 tsp

    canned green chiles (slit open and seeds removed)
    1

    crushed red pepper flakes
    1/2 tsp

    paprika (smoked)
    1/2 tsp

    turmeric (ground)
    1/2 tsp

    coriander (ground)
    1 tsp

    cumin (ground)
    1/2 tsp

    ground cinnamon (ground)
    1/4 tsp

    water (divided)
    1/2 cup

    ripe Roma tomatoes (chopped)
    2

    sea salt
    3/4 tsp

    lite coconut milk
    1 cup

    large prawns (cleaned, shelled, and deveined)
    12

    whole squid (cleaned and cut into rings)
    2

    cilantro (finely chopped )
    1/4 cup