The Super Diabetes Site

Tag: main dish

  • Green Vegetable Egg “Tortilla”

    Green Vegetable Egg “Tortilla”

    How to Make Green Vegetable Egg “Tortilla”

    Adding lots of greens to your morning meal charges your body with some incredible nutrition. This recipe is a great way to get you through the first part of the day. Breakfast doesn’t have to mean hitting the drive-through window at a doughnut or coffee shop. The time we spend waiting to place our order at the drive-through could be spent making an awesome, healthy, diabetes-friendly breakfast like this one. Have a great day!

    This recipe from Sabores de Cuba, by Ronaldo Linares. To order directly from the American Diabetes Association, click here.


    10 min prep time


    15 min cook time


    4servings


    1/4 of the tortilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. To a bowl, add green onion, broccoli, tomato, spinach, salt, garlic powder, oregano, pepper, and smoked paprika. Toss ingredients well to make sure greens are covered with the spices.
    3. Preheat an ovenproof nonstick pan over medium heat. Add vegetables from the bowl and sauté until ingredients are cooked through, about 2 minutes.
    4. Add milk to the bowl with whisked eggs and whisk briefly to combine. Add egg mixture to pan and stir with a wooden or plastic spoon. Make sure all ingredients are evenly spread out.
    5. Place pan in the middle rack of your oven and cook for 10 minutes. To check if the tortilla (egg and vegetable mixture) is done, insert a toothpick in the middle; if it comes out clean, the tortilla is cooked through.
    6. Remove from oven and let it rest on the stovetop for 1-2 minutes so eggs settle and don’t fall apart when serving. Enjoy!
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Main Dish
    Breakfast and Brunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of the tortilla


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      350mg
      7%

    Ingredients

    green onion (finely sliced)
    2 stalks

    broccoli (finely sliced (about 1 cup))
    2

    roma (plum) tomatoes (washed and cubed)
    1/2 cup

    spinach (washed and thinly sliced)
    1 cup

    Kosher Salt
    1/2 tsp

    garlic powder
    1 tsp

    dried oregano (dried)
    1 tsp

    black pepper (cracked)
    1/4 tsp

    smoked paprika
    1/2 tsp

    eggs (whisked)
    4

    milk (fat-free)
    1/2 cup

  • Greek Salmon and Veggie Packets

    Greek Salmon and Veggie Packets

    How to Make Greek Salmon and Veggie Packets

    Salmon is a good source of heart-healthy omega-3 fatty acids. This is a tasty and healthy way to cook it along with some nutrient-rich low-carb veggies.


    15 min prep time


    20 min cook time


    4servings


    4oz. salmon + 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray 4 8×8 inch sheets of aluminum foil with cooking spray. Set aside. 

    2. In a small bowl, combine lemon juice, garlic, oregano, salt, and pepper and set aside.

    3. Place ¼ of the zucchini, onion, and bell pepper in the center of each sheet of foil. Top each with a salmon fillet. 

    4. Pour ¼ of the lemon juice mixture over each salmon fillet. Top with ½ teaspoon olive oil.

    5. Bring the sides of the foil up on both sides and seal tightly for form a packet. Place the foil packets on a baking sheet and bake for 20 minutes.

    6. Check to make sure the salmon is cooked through. Open one packet slightly and place an instant read thermometer into the thickest part of the salmon. The salmon is done when it reaches at least 145 degrees F.

    7. Safety tip: Be careful when opening the foil packets because the steam could burn you. 

    Veggie Rich
    Low Sodium
    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      4oz. salmon + 1 cup vegetables


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      27g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lemon juice
    1/4 cup

    garlic (minced)
    2 clove

    fresh oregano
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1 tsp

    zucchini (thinly sliced)
    1 med

    onion(s) (thinly sliced)
    1 med

    red bell pepper (sliced into thin strips)
    1 med

    sockeye salmon fillets (4-ounce each, skinless)
    16 oz

    olive oil
    2 tsp

  • Greek Meatball And Orzo Soup

    Greek Meatball And Orzo Soup

    How to Make Greek Meatball And Orzo Soup

    The oregano-scented meatballs that star in this satisfying one-dish meal are extra moist and tasty thanks to the addition of a shredded carrot. Rice-shaped orzo pasta absorbs the flavors of the broth and cooks in just a few minutes. Adding the lemon juice at the end brightens the flavors.


    15 min prep time


    35 min cook time


    4servings


    heaping 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Lightly spray a broiler pan and rack with cooking spray. Set aside.
    2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.
    3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.
    4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 5 minutes, or until the onion is soft, stirring frequently.
    5. Stir in the broth, tomatoes with liquid, tomato paste, and the remaining 1/4 teaspoon oregano and 1/4 teaspoon pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.
    6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.
    7. Gently stir in the meatballs. Cook for 1 minute. Remove from the heat. Stir in the lemon juice.
    Low Sodium
    Comfort Food
    Italian
    Mediterranean
    Dinner
    Main Dish
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      heaping 1 1/2 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      22g

    • Potassium
      1010mg
      21%

    Ingredients

    ground beef (95% fat-free)
    8 oz

    medium carrot (finely shredded)
    1

    plain dry whole-grain bread crumbs (lowest sodium available)
    1/4 cup

    large egg white
    1

    dried oregano (dried, crumbled, divided use)
    1/2 tsp

    pepper (divided use)
    1/2 tsp

    olive oil
    2 tsp

    small onion (chopped)
    1

    medium rib of celery (chopped)
    1

    medium garlic (minced)
    1 clove

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

    diced tomatoes (no-salt-added, undrained)
    1

    tomato paste (no-salt-added)
    2 tbsp

    whole-wheat orzo (dried)
    1/2 cup

    medium zucchini (chopped)
    1

    fresh lemon juice
    2 tbsp

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
    pinterestfacebooktwittermail

    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • Garlic Mashed Potato Soup

    Garlic Mashed Potato Soup

    How to Make Garlic Mashed Potato Soup

    Author Aviva Goldfarb: “This recipe was suggested to me by 10-year-old Ames Williford, of Pennsylvania, who makes this soup for her family. It tastes like a cross between mashed and baked potatoes, so our kids love it. You can sprinkle in toppings to your liking, such as scallions, crumbled bacon, cheddar cheese, and additional sour cream. Serve with Baked Breadsticks and Fruit Kabobs.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    30 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Dice the onion, peel the garlic, peel and dice the potatoes and store in a bowl with enough water to cover so they don’t brown, slice the scallions, shred the cheese if necessary, and refrigerate, cook, and crumble the bacon, or fully prepare and refrigerate the soup.
    2. (Start the breadsticks and kabobs, if you are serving them.) In a stockpot, heat the margarine over medium heat. Add the onions and garlic and sauté for 3–5 minutes until the onions are translucent. Add the potatoes and cook, stirring frequently, for 1–2 minutes to coat them. Add the broth, bring it to a low boil, and simmer for 20–25 minutes, stirring occasionally, until the potatoes are very tender.
    3. Puree the soup using a handheld immersion blender or a standing blender. Return the soup to the pot, if necessary, and stir in the sour cream until it is smooth. Serve the soup immediately, topped with the scallions, cheese, bacon, and extra sour cream, if desired, or refrigerate for up to 2 days.
    4. SLOW COOKER DIRECTIONS: Add the onions, garlic, potatoes, and broth to the slow cooker and cook on low for 6–10 hours or on high for 3–4 hours. 30 minutes before serving, use an immersion blender or standing blender to puree the soup, then add the sour cream. Serve topped with the scallions, cheese, bacon, and extra sour cream, if desired. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    5. FLAVOR BOOSTER Serve with hot pepper sauce, such as Tabasco.
    Kid Friendly
    Comfort Food
    Appetizers
    Dinner
    Lunch
    Main Dish
    Sides
    Soup
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      555mg
      12%

    Ingredients

    margarine (trans fat-free)
    1 tbsp

    yellow onion (diced)
    1/2

    garlic (minced, (3–4 cloves), to taste)
    1

    large russet (baking) potatoes (peeled and diced)
    2

    low sodium chicken broth
    32 oz

    sour cream (non-fat)
    2 tbsp

    green onion (scallion) (thinly sliced, or use chives)
    4

    cheddar cheese (shredded, 50% reduced-fat)
    1/3 cup

    turkey bacon (cooked and crumbled (optional))
    2 slice

  • Fruited Chicken Salad

    Fruited Chicken Salad

    How to Make Fruited Chicken Salad

    You’ll get your fiber-rich fruit and protein together in this lunch salad-or serve it for a light dinner. Any apple variety will work; however, cookbook author Robyn Webb thinks sweet Gala tempers the slightly gamey flavor of the poultry.


    15 min prep time


    30 min cook time


    8servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the chicken into cubes or slices.
    2. In a large bowl, combine the chicken with the apples, grapes, apricots, cherries, celery, and onion.
    3. Gently fold in the mayonnaise, yogurt, salt, and pepper. Cover and refrigerate for 30 minutes to meld flavors.
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Salads
    Foodie
    Lunch
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g

    • Protein
      13g

    • Potassium
      260mg
      6%

    Ingredients

    cooked deli chicken breast
    1

    small gala apples (unpeeled and diced)
    2

    halved red seedless grapes
    1/2 cup

    dried apricots (sliced)
    1/4 cup

    frozen dark sweet cherries (dried)
    1/4 cup

    celery stalks (diced)
    2

    red onion (minced)
    1/4 cup

    low-fat mayonnaise
    2 tbsp

    yogurt (plain, non-fat)
    2 tbsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

  • Fresh Corn, Tomato, And Avocado Salad With Shrimp

    Fresh Corn, Tomato, And Avocado Salad With Shrimp

    How to Make Fresh Corn, Tomato, And Avocado Salad With Shrimp

    Author Aviva Goldfarb got this delectable recipe from Shawn Askew, who works at Bella Bethesda hair salon. This recipe really peaks in the spring and summer, when fresh, farmer’s market veggies help the shrimp and avocado shine. Serve with whole-wheat dinner rolls and you’ve helped solve the “Six O’Clock Scramble” for the perfect diabetes-friendly meal!

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    4 min cook time


    8servings


    1 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Cook and refrigerate the shrimp, halve the tomatoes, remove the corn kernels from the cobs, or fully prepare and refrigerate the salad (wait to chop and add the avocado until just before serving).
    2. Pan-fry, steam, or grill the shrimp until they are pink, 3–4 minutes total. (Meanwhile, warm the rolls, if you are serving them.) Combine all the ingredients except the shrimp in a large serving bowl. Serve the shrimp on top of the salad.
    3. FLAVOR BOOSTER Add 1/4 teaspoon celery seeds or cumin and 1 tablespoon fresh lemon or lime juice to the salad.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Caribbean
    Seafood
    Sides
    Salads
    Dinner
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cup


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      17g

    • Potassium
      460mg
      10%

    Ingredients

    medium or large shrimp (peeled and deveined)
    1 lbs

    cherry tomatoes (halved)
    2 cup

    avocado (peeled and cubed)
    2

    ears corn (kernels sliced off (no need to cook if it’s fresh sweet corn. If not, steam it for 3 minutes))
    2

    feta cheese (reduced-fat, cubed, or use Mexican queso fresco or cotija)
    3 oz

    fresh basil (slivered)
    1/4 cup

    balsamic vinegar (to taste)
    1 tbsp

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/8 tsp

    black pepper (freshly ground, or to taste)
    1/4 tsp

  • Free-Range Garlic Chicken Scampi with Arugula

    Free-Range Garlic Chicken Scampi with Arugula

    How to Make Free-Range Garlic Chicken Scampi with Arugula

    Enjoy this spin-off of classic shrimp scampi for dinner sometime (or several times) this month. It’s a simple one-pot dish that includes a source of lean protein, whole grains and a serving of vegetables.


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9×13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
    2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
    3. Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.
    Fiber Focused
    Italian
    Seafood
    Dinner
    Main Dish
    One Pot
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        2g

    • Protein
      29g

    Ingredients

    chicken breasts (free-range boneless, skinless, antibiotic-free, cut into large, thin, bite-size pieces)
    14 oz

    Extra Virgin Olive Oil
    2 tbsp

    large garlic cloves (minced)
    4 clove

    green onion (thinly sliced, white part only)
    1 tbsp

    lemon juice
    1/4 cup

    dry whole wheat linguine
    8 oz

    unsalted butter
    1 tsp

    arugula (torn into large pieces)
    1 bunch

    green onion (thinly sliced, green part only)
    1/3 cup

    sea salt, or to taste
    3/4 tsp

    freshly ground black pepper, or to taste
    1/2 tsp

  • Fishermen Kabobs (Spiede Alla Marinara)

    Fishermen Kabobs (Spiede Alla Marinara)

    How to Make Fishermen Kabobs (Spiede Alla Marinara)

    While this recipe could easily be prepared in any Italian coastal town, it is the Italian Riviera that comes to mind whenever I prepare it. Breathtaking Ligurian towns like Portofino, Santa Margherita, Rapallo, and Genoa have magical landscapes that are almost as sumptuous as the local cuisine. The region of Liguria is noted for a very fragrant variety of basil (Genoa, after all, is the birthplace of pesto), as well as wonderful produce and seafood.

    Use whatever fresh fish, seafood, and herbs you have on hand in this recipe to come up with your own favorite combination. It’s worth the effort to purchase “dry” scallops for this recipe—they are free of water-retaining additives—in order to ensure you’re getting the real thing. Despite claims of being “natural, fresh, wild,” etc., many scallops available on the market contain up to 80% water. Keep in mind that you will need four skewers for this dish. If you are using wooden skewers, you will need to soak them in water for a minimum of 20 minutes first. For additional flavor, use rosemary stems as skewers.


    5 min prep time


    10 min cook time


    4servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill to high. Thread fish onto 4 skewers, alternating with tomatoes.
    2. Place basil, oil, and garlic in a blender, and purée until smooth. Season with salt, pepper, and crushed red chile flakes. Reserve half the oil mixture in a separate container.
    3. Brush kabobs with half of basil oil. Grill until fish is opaque, 6–10 minutes, turning occasionally.
    4. With a clean brush, coat cooked kabobs with reserved basil oil. Serve immediately.
    Low Sodium
    Low Carb
    Grilling
    Italian
    Mediterranean
    Seafood
    Dinner
    Foodie
    Lunch
    Main Dish
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    skinless swordfish, cut into 1-inch cubes
    1 1/4 lbs

    grape tomatoes
    24

    lightly packed fresh basil
    1 cup

    Extra Virgin Olive Oil
    1/2 tbsp

    garlic
    1 clove

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

  • Flank Steak With Herb Stuffing

    Flank Steak With Herb Stuffing

    How to Make Flank Steak With Herb Stuffing

    Many years ago, recipe developer and cookbook author Barbara Seelig-Brown won a cooking contest with this recipe, which was inspired by a recipe from a dear friend. If you’re looking to impress, garnish with edible flowers such as nasturtiums for a very special presentation. Better grocery stores will have edible flowers in the produce department or you can grow your own!


    4 hr prep time


    10 min cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the flank steak into 2 thin steaks with a long, thin knife.
    2. Mix all stuffing ingredients together and spread over each piece of flank steak. Roll and tie.
    3. Mix all marinade ingredients together. Place flank steaks in plastic bag and add marinade. Marinate in the refrigerator for several hours.
    4. Preheat grill or grill pan. Drain marinade from steaks.
    5. Grill to desired doneness. Slice into very thin rounds and place on platter and garnish with fresh herbs and nasturtium flowers.
    Kidney-Friendly
    CKD Dialysis
    Low Carb
    Grilling
    French
    Comfort Food
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.9g

        15%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      24g

    • Potassium
      410mg
      9%

    Ingredients

    flank steak
    2 lbs

    fresh breadcrumbs
    2 cup

    shallots or garlic cloves (finely minced)
    2

    fresh Italian parsley
    1/4 cup

    fresh basil
    1/2 cup

    spinach (chopped)
    1 cup

    white (button) mushrooms (thinly sliced)
    1 cup

    fresh oregano
    1/4 cup

    Parmigiano-Reggiano (cup)
    1/2 cup

    red wine (dry, such as Chianti or Sangiovese; for the marinade)
    1 cup

    olive oil (for the marinade)
    1/4 cup

    garlic (crushed; for the marinade)
    2 clove

    fine sea salt (for the marinade)
    1 tsp

    freshly ground black pepper (for the marinade)
    1 tsp

    Worcestershire sauce (for the marinade)
    1 tbsp

    Additional fresh herbs
    1

    Nasturtium flowers (edible flowers)
    1