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Tag: main dish

  • Baked Fish Fillets with Thyme-Dijon Topping

    Baked Fish Fillets with Thyme-Dijon Topping

    How to Make Baked Fish Fillets with Thyme-Dijon Topping

    Serve up these tasty, baked fish fillets with some roasted sweet potatoes and Brussels sprouts. It would make a diabetes-friendly, yet elegant dish to make for your sweetie on a special occasion!


    5 min prep time


    20 min cook time


    4servings


    3 ounces fish + 1 Tbsp. topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Lightly spray a baking sheet with cooking spray.

    2. Place the fish on the baking sheet. Bake for 18-20 minutes, or until the fish flakes easily when tested with a fork.

    3. Meanwhile, in a small bowl, stir together the remaining ingredients.

    4. Spread the margarine mixture over the fish.

    Low Carb
    Seafood
    Main Dish
    Holidays & Entertaining
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces fish + 1 Tbsp. topping


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      40mg

      13%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      22g

    • Potassium
      564mg
      12%

    Ingredients

    nonstick cooking spray
    1

    grouper or other mild fish fillets (4 oz each, rinsed and patted dry)
    4

    light tub margarine (make sure it is trans-fat-free)
    3 tbsp

    fresh parsley (finely chopped)
    2 tbsp

    Dijon Mustard (lowest sodium available)
    1 tsp

    dried thyme (crumbled)
    1/4 tsp

    red hot-pepper sauce
    1/4 tsp

    salt
    1/8 tsp

  • Mediterranean Chicken with Artichoke Topping

    Mediterranean Chicken with Artichoke Topping

    How to Make Mediterranean Chicken with Artichoke Topping

    Liven up chicken breast with this mediterranean-inspired recipe that is bursting with flavors.


    5 min prep time


    35 min cook time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Place the chicken breasts in a plastic freezer bag or between plastic wrap. Use a mallet or rolling pin and pound the chicken breasts until it is 1/2 inch thick.
    3. Squeeze the lemon juice over the chicken breasts and season with the garlic powder and black pepper. Bake the chicken 25 minutes.
    4. While the chicken is baking; warm the olive oil in a skillet over medium-high heat. Add the garlic and cook for 1 minute. Add the artichoke hearts and cook about 3 minutes. Add the chicken broth and simmer for 5 minutes. Stir in the parmesan cheese.
    5. Remove the chicken from the oven. Spread the artichoke mixture evenly over the chicken breasts. Bake for 10 more minutes or until the chicken is done.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh lemon juice
    2 tbsp

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

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    artichoke hearts (drained and chopped)
    1 (15-oz) can

    low sodium chicken broth
    1/3 cup

    Parmesan cheese (grated)
    3 tbsp

  • Asian Tuna Salad

    Asian Tuna Salad

    How to Make Asian Tuna Salad

    This Asian Tuna salad is a perfect for the foodie chefs out there looking for a healthy entree with an Asian zing!


    20 min prep time


    4servings


    1.5 cups salad with just under 4 oz. fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a small bowl, whisk together the soy sauce, Splenda Brown Sugar, hot sauce (optional) and black pepper. Set aside.
    3. Spray the indoor grill with cooking spray. Or, if using an outdoor grill ensure the grates are cleaned and lightly oiled.
    4. Brush tuna and asparagus with the soy sauce marinade. Place onto grill. Grill the tuna for 3 minutes on each side. Grill asparagus, turning often, until beginning to soften (about 6-8 minutes). Remove tuna and asparagus from grill, sprinkle with sesame seeds and set aside to cool. Tuna should be slightly pink in the center but not raw.
    5. Toss the lettuce, red bell pepper and cucumber in a salad bowl.
    6. In a small bowl whisk dressing ingredients. Pour over salad and toss gently to coat. Divide the salad equally among four plates.
    7. Once tuna and asparagus are cool to room temperature or slightly warmer, slice the tuna and divide equally among the four salads (just under 4 ounces of tuna per salad). Lay it gently on top of the salad.
    8. Cut the asparagus spears in half and lay them around the edge of the salad.
    Veggie Rich
    Seafood
    Asian
    Grilling
    Dinner
    Foodie
    Lunch
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1.5 cups salad with just under 4 oz. fish


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        4g

        14%

    • Protein
      34g

    Ingredients

    light or reduced sodium soy sauce
    2 tbsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

    Asian Hot Sauce (Siracha, optional)
    1 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    fresh albacore tuna
    1 lbs

    asparagus (trimmed)
    1 lbs

    sesame seeds
    1 tsp

    spring mix lettuce (washed and dried (or spun in a salad spinner))
    6 cup

    red bell pepper (julienned)
    1 large

    cucumber(s) (seeded and julienned)
    1 med

    rice wine vinegar
    1/4 cup

    low-calorie brown sugar substitute
    1 tbsp

    toasted sesame oil
    1 tbsp

    black pepper
    1/8 tsp

  • Asparagus Frittata

    Asparagus Frittata

    How to Make Asparagus Frittata

    This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.


    15 min prep time


    5 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F.
    2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.
    3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.
    4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.
    5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.
    6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Italian
    Comfort Food
    Gluten-Free
    Quick & Easy
    Dinner
    Lunch
    Main Dish
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      12g

    • Potassium
      240mg
      5%

    Ingredients

    nonstick cooking spray
    1

    thin asparagus (trimmed)
    1 bunch (about 12 oz)

    olive oil
    1 tbsp

    egg substitute
    2 cup

    skim milk
    2 tbsp

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red pepper flakes (optional)
    1/8 tsp

    margarine (trans-fat-free)
    1 tsp

    reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup

    grated Parmesan cheese
    1/4 cup

  • Egg and Veggie Casserole

    Egg and Veggie Casserole

    How to Make Egg and Veggie Casserole

    This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer. You could also bake in a muffin pan to make a perfectly portioned, grab-and-go breakfast.


    55 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Prep a large casserole dish with nonstick cooking spray.
    3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
    4. Add the zucchini and sauté for another 1–2 minutes.
    5. Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
    6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
    7. Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Let cool, then cut into 8 equal sized slices.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Breakfast and Brunch
    Holidays & Entertaining
    Vegetarian
    Gluten-Free
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      460mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    olive oil
    2 tbsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (sliced very thin)
    1

    large tomatoes (ripe, seeded and chopped)
    4

    spinach leaves (chopped)
    1 cup

    fresh basil (chopped)
    1/2 cup

    fresh parsley (chopped)
    1/2 cup

    fresh rosemary (chopped)
    1 sprig

    egg whites
    12

    fresh mozzarella (cut into cubes)
    4 oz

    ground pepper, to taste (fresh )
    1

    Dash kosher salt
    1

  • Slow-Cooker Beef Stew

    Slow-Cooker Beef Stew

    How to Make Slow-Cooker Beef Stew

    Searing beef on the stovetop adds a few minutes to your slow cooker routine, but it’s well-worth the payoff in flavor. Serve this stew with a side of steamed green beans for a balanced weeknight meal that makes your kitchen smell inviting all day long.


    20 min prep time


    8 hr cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flour in a large resealable plastic bag. Add beef and toss to coat.

    2. Add oil to a pan over high heat. Add beef and sauté for 6-8 minutes, turning frequently until evenly browned.

    3. Transfer beef and all remaining ingredients to a large slow cooker.

    4. Cover and cook in slow cooker on low for 8 hours.

    Veggie Rich
    Comfort Food
    American
    Slow Cooker
    Soup
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      1037mg
      22%

    Ingredients

    flour
    3 tbsp

    beef stew meat ( visible fat trimmed and cut into 1-inch cubes)
    1 lbs

    olive oil
    1 tbsp

    low sodium beef broth
    3 cup

    water
    1 cup

    carrots (chopped)
    6 large

    white (button) mushrooms (chopped)
    8 oz

    sweet potatoes (peeled and cubed)
    1 large

    onion(s) (diced)
    1 med

    dried thyme
    1/2 tsp

    black pepper
    1/2 tsp

  • Scallops with Pasta in a Wine Sauce

    Scallops with Pasta in a Wine Sauce

    How to Make Scallops with Pasta in a Wine Sauce

    Bay scallops are smaller and sweeter than their sea scallop cousins. Paired with whole-grain pasta, they make for a simple yet elegant dish that’s heart-healthy as well. For a lower carb dish, replace some or all of the pasta with zucchini or carrot “noodles”


    5 min prep time


    20 min cook time


    4servings


    1 cup spaghetti, 4 oz. scallops

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions. Drain.
    2. Heat olive oil in a skillet over medium-high heat. Add scallops and cook 6-7 minutes, turning once. Remove scallops from pan and cover to keep warm.
    3. Add garlic to pan and sauté for 30 seconds. Add wine and simmer on low for 3-4 minutes. Add chicken broth and basil to pan and cook for 2-3 minutes.
    4. Add scallops back to skillet. Add spaghetti and cook for 30 seconds.
    Fiber Focused
    Seafood
    Italian
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup spaghetti, 4 oz. scallops


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      360mg
      8%

    Ingredients

    whole-wheat spaghetti
    8 oz

    olive oil
    1 tbsp

    bay scallops
    1 lbs

    garlic (minced)
    1 clove

    dry white wine
    1 cup

    low sodium chicken broth
    1 cup

    dried basil or 1 tbsp fresh basil
    1/2 tsp

  • Roast Beef with Creamy Horseradish Sauce

    Roast Beef with Creamy Horseradish Sauce

    How to Make Roast Beef with Creamy Horseradish Sauce

    Lean meats like this roast beef can make a great holiday entrée that the whole family will love.


    10 min prep time


    1 hr 10 min cook time


    14servings


    3 ounces meat and 3 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Combine the black pepper, salt, and garlic, and rub all over the roast. Place the meat in a large roasting pan. Roast the meat for about 20 minutes. 

    2. Reduce the heat to 325 degrees F and bake for about 50 additional minutes or until a meat thermometer inserted in the roast registers 140 degrees F for medium rare. Cook longer if desired. 

    3. Remove the roast from the oven. Cover loosely with foil and let stand for 15-20 minutes. Cut the meat across the grain into thin slices. 

    4. To make the horseradish sauce, combine the horseradish, sour cream, and mustard. Serve with sliced beef. 

    Low Carb
    Comfort Food
    American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    14 Servings



    • Serving Size

      3 ounces meat and 3 Tbsp. sauce


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      271mg
      6%

    Ingredients

    beef roast, bottom round, lean, ⅛” trim, boneless (all excess fat removed; leave at room temperature for 15 minutes before roasting)
    3 lbs

    black pepper
    1 1/2 tbsp

    Kosher Salt
    2 tsp

    garlic (finely minced)
    5 clove

    horseradish (peeled, grated fresh, or prepared horseradish)
    1/2 cup

    nonfat sour cream
    2 cup

    coarse Dijon mustard
    1/4 cup

  • Pad Thai Spaghetti Squash

    Pad Thai Spaghetti Squash

    How to Make Pad Thai Spaghetti Squash

    Spaghetti squash is a low-carb alternative to the traditional rice noodles in Pad Thai. One cup of cooked spaghetti squash contains just 10 grams of total carbohydrate, compared to 42 grams for the rice noodles!


    15 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut spaghetti squash in half lengthwise and remove seeds. Place squash in a microwave-safe baking dish, cut side down. Cover loosely with a lid and leave room to vent. Microwave for 10-15 minutes, rotating every 5 minutes. Squash is done when it’s soft to touch. Set aside.
    2. Heat olive oil in a large sauté pan over medium-high heat. Add scallions, carrots, zucchini and mushrooms and sauté for 5-7 minutes. Add garlic and sauté for 30 seconds. Add ginger and Pad Thai sauce and heat for 2 minutes. Mix well.
    3. Use a fork to scoop out spaghetti squash. Add the spaghetti squash “noodles” and shrimp to the pan with vegetables. Heat for another 2 minutes and mix well. Top with chopped cilantro.
    Veggie Rich
    Asian
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      105mg

      35%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      16g

    • Potassium
      630mg
      13%

    Ingredients

    medium spaghetti squash (2.5 lbs)
    1

    olive oil
    1 tbsp

    green onion (scallion) (chopped)
    1/2 cup

    carrot(s) (finely diced)
    2

    zucchini (finely diced)
    1

    white (button) mushrooms (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    ground ginger
    1/2 tsp

    Pad Thai sauce (prepared )
    2 tbsp

    shrimp (cooked, peeled and tail-off)
    8 oz

    cilantro (chopped)
    1/4 cup

  • General Tso’s Tofu with Broccoli

    General Tso’s Tofu with Broccoli

    How to Make General Tso’s Tofu with Broccoli

    Chinese food minus the takeout menu? It’s possible to produce satisfying results that keep sodium and calories in check. This recipe calls for tofu that’s patted dry and sprinkled with cornstarch before baking, so it gets brown and crispy without deep frying. Serve over brown rice or cauliflower rice for a low carb meal.


    35 min prep time


    30 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.
    2. Pat tofu dry with a paper towel.
    3. Marinate the tofu: Combine 1 tsp soy sauce, 2 tsp rive vinegar, 1 tsp oil, half of the minced garlic and half of the grated ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.
    4. Sprinkle 1 tbsp cornstarch over tofu and turn to coat evenly. Spread tofu on the baking sheet in a single layer. Bake 30 minutes, turning frequently, or until brown all sides.
    5. While the tofu is baking, whisk together broth, honey, remaining 1 tbsp soy sauce, remaining tbsp vinegar, sesame oil, remaining 2 tsp cornstarch, tomato paste and hot sauce in small bowl. Set aside.
    6. Add remaining 2 tsp vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions and the rest of the garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened.
    7. Stir the baked tofu and broccoli into the sauce and serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Foodie
    Dinner
    Vegan
    Main Dish
    Lunch
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    extra firm tofu (drained and cut into 1-inch chunks)
    16 oz

    lower sodium soy sauce (divided use)
    1 tbsp plus 1 tsp

    rice vinegar (divided use)
    1 tbsp plus 2 tsp

    vegetable oil (divided use)
    3 tsp

    garlic (minced, divided use)
    2 clove

    grated ginger (divided use)
    1 tsp

    Cornstarch (divided use)
    1 tbsp plus 2 tsp

    low sodium vegetable broth
    1/2 cup

    honey or 2 packets artificial sweetener
    1 tbsp

    tomato paste
    1 1/2 tsp

    sesame oil
    2 tsp

    Asian-style hot sauce (such as sambal oelek)
    1/2 tsp

    green onion (scallion) (sliced thinly)
    2

    broccoli (steamed)
    2 cup