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Tag: main dish

  • Garlicky Ginger Eggplant

    Garlicky Ginger Eggplant

    How to Make Garlicky Ginger Eggplant

    This asian-inspired vegetable dish features eggplant, mushrooms, and bean sprouts in a garlic-ginger hoisin sauce. The recipe calls for Chinese or Japanese eggplant, which is long and skinny. If you can’t find Chinese eggplant, you can sub in regular eggplant and chop into 1-inch cubes. This could be a side dish or a vegetarian main dish. Add tofu or other plant-based protein source for a complete vegetarian meal.
    Watch the Stir-Fry Cooking Masterclass

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    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat sesame oil in a large skillet. Add eggplant, ginger, garlic, mushrooms and bean sprouts. Stir-fry over medium-high heat until eggplant begins to soften, 4-6 minutes.

    2. Add basil, chili pepper flakes and hoisin sauce to eggplant. Continue cooking for 1-2 minutes. Remove from heat and serve.

    Kidney-Friendly
    Veggie Rich
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Asian
    Vegetarian
    Vegan
    Sides
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      185mg
      4%

    Ingredients

    sesame oil
    2 tbsp

    Japanese eggplants (cut into 1-inch pieces)
    2 whole

    minced fresh ginger
    2 tsp

    garlic (minced)
    2 clove

    chopped mushrooms
    1/2 cup

    fresh mung bean sprouts
    1 cup

    fresh basil (chopped)
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    hoisin sauce
    1 tbsp

  • Eggplant with Meatballs (Borani Bademjan)

    Eggplant with Meatballs (Borani Bademjan)

    How to Make Eggplant with Meatballs (Borani Bademjan)

    This Mideast-inspired stew features turmeric-spiced meatballs plus eggplant, tomatoes, and bell peppers for a veggie-packed meal. Serve with whole-grain pita, naan, or lavash to soak up every last bite.


    15 min prep time


    40 min cook time


    6servings


    1 cup vegetables with 5 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonstick skillet, heat oil and sauté garlic and bell pepper. Remove and set aside.
    2. In the same oil, sauté eggplant on both sides until browned. Remove and set aside.
    3. In a bowl, mix ground beef with onion, turmeric, lemon pepper, and seasoning blend. Form the mixture into 30 small meatballs.
    4. Brown meatballs at low temperature in the nonstick skillet.
    5. Add sautéed eggplant, garlic, bell pepper, crushed stewed tomatoes and water to meatballs. Let simmer on low heat for 30 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Indian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup vegetables with 5 meatballs


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4g

        20%
      • Trans Fats
        0.5g

    • Cholesterol
      50mg

      17%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      645mg
      14%

    Ingredients

    canola oil
    1/3 cup

    garlic (crushed)
    1 clove

    diced green bell pepper
    1/2 cup

    eggplant (peeled and cut into bite-sized pieces)
    2

    lean ground beef
    1 lbs

    turmeric
    1 tsp

    lemon pepper
    1 tsp

    salt-free all-purpose seasoning blend, such as Ms. Dash
    1 tsp

    canned crushed tomatoes
    1 cup

    water
    2 cup

  • Herb-Rubbed Pork Tenderloin

    Herb-Rubbed Pork Tenderloin

    How to Make Herb-Rubbed Pork Tenderloin

    This easy entree gets tons of flavor (without a lot of added salt) from a simple herb-mustard rub. Cut leftovers into thin slices and refrigerate for sandwiches later in the week!


    2 hr prep time


    25 min cook time


    7servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine rosemary, thyme, basil, parsley, and black pepper in a small bowl. Add mustard and garlic and mix well. Rub herb mixture over the pork tenderloins evenly. Cover the tenderloins and let rest in the refrigerator for at least two hours.

    2. Preheat oven to 400° F.

    3. Heat the oil in a large skillet over medium-high heat. Place the tenderloins in the oil and brown on all sides. Remove from the skillet and place them in a baking dish with plenty of space so they aren’t touching.

    4. Bake the tenderloins for 20 minutes or until meat thermometer registers 160° F (medium) to 170° F (well done).

    5. Allow the tenderloins to rest for 10 to 15 minutes before carving to allow the juices to distribute throughout the meat.

    Kidney-Friendly
    Low Carb
    CKD Dialysis
    Main Dish
    Dinner
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    Nutrition facts

    7 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      21g

    • Potassium
      402mg
      9%

    Ingredients

    dried rosemary
    1 tsp

    dried thyme
    1 tsp

    dried parsley
    1 tsp

    black pepper
    2 tsp

    garlic (finely minced)
    2 clove

    Dijon Mustard
    2 tbsp

    pork tenderloin
    2 tenderloins (about 24 oz total)

    vegetable oil
    1 1/2 tbsp

  • Sheet Pan Salmon and Green Beans

    Sheet Pan Salmon and Green Beans

    How to Make Sheet Pan Salmon and Green Beans

    Here is a super simple weeknight dinner that’s ready under 30 minutes and only requires one dish! This recipe makes 2 servings, but it could easily be doubled or tripled to serve a family. If fresh green beans aren’t available, you could sub in frozen green beans, or another fresh seasonal vegetable.


    5 min prep time


    15 min cook time


    2servings


    1 salmon fillet and 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. For easy clean up line a sheet pan with parchment paper or coat sheet with cooking spray.
    2. Pat salmon fillets dry, leaving skin on. Place the fillets, skin-side down on the sheet pan.
    3. Combine the dill and mayonnaise in a small bowl. Spread the mixture evenly over both fillets.
    4. Toss the green beans with olive oil and then arrange around the salmon fillets.
    5. Place the baking sheet on the middle rack and roast salmon for 14 to 16 minutes. Fish will be done when the flesh begins to flake easily with a fork. Garnish with lemon slices and more fresh dill.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet and 1 cup green beans


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      28g

      36%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1.5g

        5%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      450mg
      10%

    Ingredients

    salmon (divided into two portions)
    6 oz

    mayonnaise
    3 tbsp

    fresh dill
    1 tbsp

    fresh green beans
    1/4 lbs

    olive oil
    1 tsp

    lemon
    2 slice

  • Baked or Grilled Trout

    Baked or Grilled Trout

    How to Make Baked or Grilled Trout

    This simple fish recipe is seasoned with salt-free lemon pepper and paprika for a low sodium, heart-healthy protein entree. If you like it spicy, you could also add a dash of cayenne pepper. This recipe calls for trout, but you could use the same seasoning and technique, grilling or baking, with your favorite fish fillet.


    5 min prep time


    15 min cook time


    8servings


    3 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Dry the fish fillets with a paper towel. Rub both sides lightly with olive oil (or use cooking spray). Combine the salt, lemon pepper, and paprika in a small bowl. Sprinkle the seasoning evenly over the fillet side of the fish.

    2. For grilling: Preheat grill on high heat. Place trout directly on the grill, fillet side down. Cook for 4 minutes. Turn fillets over and cook until fish flakes easily with fork, about 3 to 5 minutes.

    3. For baking: Preheat oven to 350° F. Place trout skin side down on a large sheet pan. Bake uncovered for 10-15 minutes, or until the trout flakes easily with a fork.

    Kidney-Friendly
    Low Sodium
    Low Carb
    CKD Dialysis
    Seafood
    Grilling
    Main Dish
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      23g

    • Potassium
      436mg
      9%

    Ingredients

    rainbow trout fillets
    2 lbs

    olive oil
    1 tbsp

    salt
    1/2 tsp

    salt-free lemon pepper
    1 tsp

    paprika
    1/2 tsp

  • Vegetarian Kale Pasta

    Vegetarian Kale Pasta

    How to Make Vegetarian Kale Pasta

    This one-pan vegetarian pasta calls for soy-based veggie crumbles that provide the same texture and flavor as ground beef. You could also make this dish vegan by using a non-dairy yogurt. Everything cooks together in one pan making clean up a breeze—perfect for a weeknight meal!


    10 min prep time


    30 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium heat. Sauté the onion until tender. 

    2. Stir in the veggie crumbles, water and Italian seasonings. Cover and cook until crumbles are cooked through, about 4 minutes.

    3. Pour 2-1/2 cups vegetable broth into the mixture and bring to a boil. Add pasta and cook, stirring occasionally, over medium high heat until broth is absorbed, about 10 to 12 minutes. 

    4. Add remaining broth, kale and chili flakes and cook over medium heat until pasta is done, about 14 minutes.

    5. Remove the pan from the heat and stir in the Greek yogurt. Serve hot.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      38g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      462mg
      10%

    Ingredients

    olive oil
    1 tbsp

    diced onion
    1 cup

    meatless ground “beef” crumbles (from frozen section)
    12 oz

    water
    1/3 cup

    Italian seasoning
    2 tsp

    Red Chili Flakes
    1 tsp

    low sodium vegetable broth (divided use)
    4 cup

    whole wheat bowtie pasta
    8 oz

    kale (chopped)
    2 cup

    Plain Nonfat Greek yogurt
    6 tbsp

  • Sheet Pan Salmon and Asparagus

    Sheet Pan Salmon and Asparagus

    How to Make Sheet Pan Salmon and Asparagus

    Here is a perfect weeknight dinner—it comes together in less than 30 minutes and cooks on one sheet pan for easy clean up. Salmon is packed with heart-healthy Omega-3 fatty acids; this recipe is a great way to add more fish to your meal plan. Enjoy this meal in early spring when asparagus is in season!


    10 min prep time


    20 min cook time


    4servings


    1 salmon fillet, about 4 asparagus spears, and 2 tbsp onions

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F.
    2. Coat a baking sheet with cooking spray.
      Place the sliced onion in the middle of the
      baking sheet. Place the salmon fillets on top
      of the onion slices, and place the asparagus
      around the salmon.
    3. In a small bowl, whisk together the
      mustard, olive oil, honey, and pepper. Spread the mustard mixture on top of
      the salmon fillets and drizzle any extra on
      the asparagus.
    4. Bake 20 minutes. Serve each salmon fillet
      with the asparagus on the side and the onions
      on top of the salmon.
    Low Carb
    Seafood
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet, about 4 asparagus spears, and 2 tbsp onions


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g

    • Protein
      25g

    • Potassium
      640mg
      14%

    Ingredients

    nonstick cooking spray
    1

    medium onion (thinly sliced)
    1

    skinless salmon fillets
    4 (4-oz) fillets

    asparagus (ends trimmed)
    1 lbs

    coarse Dijon mustard
    1/4 cup

    olive oil
    1 tbsp

    black pepper
    1/2 tsp

    honey
    1 tbsp

  • Whole Roasted Cauliflower with Lemon Vinaigrette

    Whole Roasted Cauliflower with Lemon Vinaigrette

    How to Make Whole Roasted Cauliflower with Lemon Vinaigrette

    A whole roasted cauliflower is an impressive centerpiece to a plant-based meal. This low carb show-stopper is well worth the cook time—it tastes as good as it looks, and the prep is quick and easy.


    5 min prep time


    1 hr cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. In a small bowl mix together 2 tbsp of the olive oil
      and salt. Place cauliflower, cut side down, in a
      large baking dish. Pour olive oil evenly over
      cauliflower and use your hands to rub the
      oil and salt mixture into the cauliflower.
    3. Place on the middle oven rack, and roast
      1 hour (if cauliflower starts getting too dark,
      then cover with aluminum foil).
    4. While cauliflower is roasting, whisk together
      the lemon juice, remaining 2 tbsp olive oil, parsley, and black pepper in a small bowl.
    5. When cauliflower is finished roasting,
      pour vinaigrette evenly over entire head.
    6. To serve, cut whole cauliflower in half,
      then cut each half into 4 pieces.
    Low Carb
    Veggie Rich
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Main Dish
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    olive oil (divided use)
    4 tbsp

    salt
    1/2 tsp

    cauliflower (leaves and stem trimmed)
    1 whole head (about 2 1/2 lbs)

    lemon (juiced)
    1/2

    dried parsley
    1/2 tsp

    black pepper
    1/8 tsp

  • Zucchini Egg Boats

    Zucchini Egg Boats

    How to Make Zucchini Egg Boats

    This low carb dish is packed with veggies—a great example of how to incorporate more veggies into a low carb eating plan. This simple entree is great for breakfast, lunch, or dinner. To make this gluten-free, confirm that your chicken sausage and hot sauce are gluten-free.


    15 min prep time


    35 min cook time


    4servings


    1 filled zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Coat a baking
      sheet with cooking spray. Slice zucchini in
      half lengthwise, scoop the seeds out to make
      a boat, and place on the prepared baking
      sheet. Roast the zucchini 25 minutes.
    2. While the zucchini is roasting, add cooking
      spray to a medium nonstick sauté pan
      over medium-high heat. Add mushrooms,
      onion, and sausage to the pan and sauté
      7 minutes, or until mushrooms and onion
      are tender.
    3. In a medium bowl, whisk together eggs,
      water, hot sauce, salt, and pepper. Pour the
      egg mixture over the sautéed veggies and
      sausage, gently stirring over medium-low
      heat until eggs and vegetable mixture are
      thoroughly combined, about 4 minutes.
    4. Remove the zucchini from the oven and
      top each zucchini half with a scant cup of
      the egg mixture.
    Low Carb
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filled zucchini half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      210mg

      70%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      15g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    zucchini
    2

    sliced mushrooms
    8 oz

    small onion (diced)
    1

    chicken breakfast sausage links (fully cooked)
    4 oz

    eggs
    4

    water
    2 tbsp

    hot sauce
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Beef and Broccoli over Zucchini Noodles

    Beef and Broccoli over Zucchini Noodles

    How to Make Beef and Broccoli over Zucchini Noodles

    This lighter version of a Chinese takeout classic is packed with veggies and low in carbs. You can make “noodles” out of zucchini at home with a special “spiralizer” tool, or use a vegetable peel to create ribbons. Zucchini noodles are also available at many grocery stores now—check the freezer aisle by the vegetables, or in the produce section for fresh, packaged zucchini noodles. To make this dish gluten free, be sure to use gluten free soy sauce, and confirm that the corn starch and beef broth are gluten-free.


    15 min prep time


    10 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the broth,
      cornstarch, soy sauce, garlic, and ginger.
      Set aside.
    2. Spray large sauté pan or wok with cooking
      spray, add sesame oil, and place over
      high heat.
    3. Add the onion and stir-fry 2 minutes. Add
      the beef and stir-fry 3 more minutes.
    4. Add the broccoli and spiralized zucchini
      and stir-fry 3 more minutes.
    5. Add the broth mixture and bring to a
      boil, scraping the bottom of the pan to
      loosen any brown bits. Reduce heat and
      simmer 2 minutes.
    6. Stir in sesame seeds and serve.
    Veggie Rich
    Low Carb
    Fiber Focused
    Quick & Easy
    One Pot
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      950mg
      20%

    Ingredients

    no-salt-added beef broth
    1 cup

    Cornstarch
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    garlic (minced)
    2 clove

    minced fresh ginger
    1 tbsp

    nonstick cooking spray
    1

    toasted sesame oil
    2 tsp

    medium onion (sliced)
    1

    sirloin beef (sliced)
    1 lbs

    fresh or frozen broccoli florets
    4 heaping cups

    small zucchini (spiralized into noodles, or 4 cups prepared zucchini noodles)
    2

    sesame seeds
    2 tbsp