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Tag: one pot

  • Sorghum Split Pea Soup

    Sorghum Split Pea Soup

    How to Make Sorghum Split Pea Soup

    The National Pork Board, USA Pulses and the United Sorghum Checkoff Program have teamed up to bring you this Powerful Pairings recipe and is a proud supporter of the American Diabetes Association and Diabetes Food Hub.


    20 min prep time


    60 min cook time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a 4-quart stock pot or large pot heat oil over medium heat. Add onion, carrots, celery and garlic; season with salt and pepper and cook, stirring occasionally 10 to 12 minutes or until onion is tender. Add chicken stock, split peas, ham bone, ham, sorghum, thyme sprigs and bay leaves. Bring to a boil, reduce heat and simmer, covered for 45-60 minutes or until split peas are soft and sorghum is tender.
    2. Remove ham bone, thyme sprigs and bay leaves from soup. Remove ham from bone, chop ham and return to pot. Discard bone, thyme sprigs and bay leaves. Add Worcestershire sauce and season with pepper.
    3. Garnish with chopped fresh thyme and cracked black pepper, if desired.
    Comfort Food
    Budget Friendly
    Dinner
    Main Dish
    One Pot
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      850mg
      18%

    Ingredients

    olive oil
    1 1/2 tbsp

    onion(s) (chopped)
    1

    carrots (sliced)
    3/4 cup

    celery (sliced)
    3/4 cup

    garlic (minced)
    1 1/2 tsp

    no-salt-added chicken stock
    6 cup

    peas (green, split)
    1 1/4 cup

    ham bone
    1 small

    ham slices (chopped)
    2/3 cup

    sorghum (pearled)
    2/3 cup

    fresh thyme
    4 sprig

    bay leaves
    2

    Worcestershire sauce
    1 1/2 tbsp

  • Zuppa Toscana with Cauliflower and Kale

    Zuppa Toscana with Cauliflower and Kale

    How to Make Zuppa Toscana with Cauliflower and Kale

    This classic Italian soup is traditionally made with leafy greens, white beans, and potatoes in a savory broth with a little bit of spice. To make a low carb version, we replaced the white beans and potatoes with fresh cauliflower. Greek yogurt adds creaminess to the broth, and chicken adds extra protein. Add a side of Cauliflower Garlic “Bread” Sticks for a satisfying low carb meal.


    10 min prep time


    30 min cook time


    6servings


    2 cups

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    Step-By-Step Instructions:

    1. In a Dutch oven, heat half of the oil over medium heat. Add the ground chicken and cook until browned.
    2. Remove the chicken from the dutch oven and set aside in a bowl or plate. Add the rest of the oil to the dutch oven, then add the onions and garlic. Sautee until browned, about 2 minutes.
    3. Add the beef broth, cauliflower and herbs and spices. Cover and cook on medium heat for about 10 minutes, or until the cauliflower is tender.
    4. Add the kale and the cooked chicken. Stir and cook uncovered for about 3 minutes, or until the kale wilts.
    5. Remove from heat and stir in the Greek yogurt. Serve with a sprinkle of parmesan cheese on top.
    Low Carb
    Italian
    Soup
    One Pot
    Main Dish
    Lunch
    Budget Friendly
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      18g

    • Potassium
      700mg
      15%

    Ingredients

    avocado oil (divided use)
    1 tbsp

    ground chicken
    1 lbs

    crushed red pepper flakes
    1/2 tsp

    low sodium beef broth
    5 cup

    onion(s) (diced)
    1 small

    garlic (minced)
    2 clove

    head cauliflower (cut into florets)
    1/2 head (or 3 cups florets)

    chopped kale
    2 cup

    paprika
    1/4 tsp

    black pepper
    1/4 tsp

    fennel seeds
    1/2 tsp

    dried parsley
    1 tsp

    dried oregano
    2 tsp

    dried basil
    1 tsp

    Plain Nonfat Greek yogurt
    1/2 cup

    grated parmesan cheese
    1 tbsp (1/2 tsp per serving)

  • Shakshuka with Red Peppers and Goat Cheese

    Shakshuka with Red Peppers and Goat Cheese

    How to Make Shakshuka with Red Peppers and Goat Cheese

    Shakshuka is an Eastern Mediterranean dish of eggs poached in a flavorful tomato sauce. It’s the ultimate all-purpose meal—it’s quick and easy to make, it’s great for breakfast, lunch, or dinner, and it all comes together in one pan for minimal cleanup. This can be a whole meal on its, or you could serve it with a side salad or whole wheat pita to sop up the sauce.


    15 min prep time


    15 min cook time


    4servings


    1 slice (with 2 eggs)

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    Step-By-Step Instructions:

    1. Preheat your oven to 425 degrees.
    2. Heat the olive oil over medium-high heat in a large oven-proof skillet. Add the onion and sauté for about 3 minutes, until translucent. Add the garlic, red pepper and spices and sauté until the red pepper is soft (about 2 minutes).
    3. Add the crushed tomatoes and the spinach. Sauté for 2 minutes. Turn off the heat.
    4. Using a wooden spoon, create 8 wells in the pan of veggies. Crack an egg into each well. Put the skillet in the preheated oven and bake for about 7 minutes or until the eggs are set.
    5. Remove from the oven and crumble the goat cheese on top while still warm. Cut into 4 equal slices (with 2 eggs each) to serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    Vegetarian
    One Pot
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice (with 2 eggs)


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      380mg

      127%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      910mg
      19%

    Ingredients

    olive oil
    1/2 tbsp

    small yellow onion (diced)
    1

    garlic (minced)
    2 clove

    red bell pepper (diced)
    1/2

    paprika
    1/2 tsp

    Sea salt
    1/8 tsp

    black pepper
    1/8 tsp

    canned crushed tomatoes
    1 (28-oz) can

    baby spinach
    3 cup

    eggs
    8

    goat cheese
    1/4 cup

  • Cashew Chicken with Bell Peppers

    Cashew Chicken with Bell Peppers

    How to Make Cashew Chicken with Bell Peppers

    This lighter version of the Chinese take-out classic cooks up just as fast as ordering out. We use red, yellow, and green bell pepper for color, but you could use any variety of bell peppers. Serve by itself or over a side of brown rice or cauliflower rice for a low carb meal.


    5 min prep time


    15 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet or wok over medium-high heat, heat half of the oil. Add the chicken and sauté for 6 minutes or until cooked through. Remove from the pan and set aside.
    2. Add the other half of the oil to the pan. Add the onion to the pan and sauté for 2 minutes. Add the bell peppers, garlic and ginger, rice vinegar, tamari and chili paste. Sauté for 3 minutes or until the peppers are tender.
    3. Add the cooked chicken and cashews to the pan and stir to warm, about 2 minutes.
    4. Remove from heat and stir in the sesame oil. Garnish with sesame seeds.
    Low Carb
    Dinner
    Main Dish
    Quick & Easy
    Gluten-Free
    One Pot
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      600mg
      13%

    Ingredients

    avocado oil (divided)
    2 tsp

    boneless skinless chicken thighs (cut into bite-sized peices)
    1 lbs

    medium onion (diced)
    1/2

    bell peppers (any mix of colors) (cut into 1-inch chunks)
    3

    minced garlic
    2 tbsp

    minced fresh ginger
    2 tbsp

    rice vinegar
    1/4 cup

    reduced sodium tamari
    3 tbsp

    chili paste
    1 tbsp

    unsalted cashews (roasted)
    1/4 cup

    sesame oil
    1 tbsp

    sesame seeds
    1 tbsp

  • Berry Almond Oatmeal

    Berry Almond Oatmeal

    How to Make Berry Almond Oatmeal

    Start your morning right with a warm bowl of this delicious Berry Almond Oatmeal! Healthy, super filling and easily made in under 10 minutes, this oatmeal recipe is such a favorite because it’s full of protein and fiber, includes no added sugars, and just tastes so good!

    This oatmeal is sweetened with blueberries and Splenda Sweetener instead of added sugar to reduce the carbs and calories. There are so many different variations you can try with this recipe, too—apple cinnamon, peanut butter and banana, add strawberries, throw in nuts or chia seeds—experiment and make your mornings your own!


    5 min prep time


    5 min cook time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepan, bring water to a boil. Stir in oats and salt. Cook over medium heat, stirring occasionally, 5 minutes. Stir in sweetener, fruit, almonds, and extract.

    2. Notes: For creamier oatmeal substitute milk for water (this will change the nutrition information per serving).

    Fiber Focused
    Breakfast and Brunch
    Cooking for 1 or 2
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      7g

    • Potassium
      220mg
      5%

    Ingredients

    water
    2 cup

    old-fashioned rolled oats
    1 cup

    salt
    1/4 tsp

    Splenda® Original Sweetener
    3 packet

    fresh or frozen blueberries
    1/4 cup

    sliced almonds
    2 tbsp

    almond extract
    1/4 tsp

  • Slow-Cooked Whole Chicken

    Slow-Cooked Whole Chicken

    How to Make Slow-Cooked Whole Chicken

    Did you know that you can cook a whole chicken in a slow cooker? This easy method results in tender, juicy chicken that cooks all day on its own. It’s perfect for hot summer months when you don’t want to have your oven on for hours cooking a whole chicken. Just start the chicken in the morning and by dinner time, you have a delicious chicken ready to go! And, you can make a simple pan gravy with the juices left in the slow cooker. Save leftover chicken for quick and easy lunches or dinners later in the week—check out this collection of easy leftover chicken recipes for ideas. And, save the bones and giblets to make your own chicken broth!


    5 min prep time


    8 hr cook time


    10servings


    3 oz

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    Step-By-Step Instructions:

    1. Remove inside giblets from the chicken if they are included (save them for making chicken broth). Pat the chicken dry with paper towels.

    2. In a small bowl combine seasoning blend, pepper and garlic powder. Sprinkle half the seasonings inside the chicken. Rub the remaining seasoning on the outside of the chicken.

    3. Place the chicken breast-side-up in an oval slow cooker or neck-up in a round slow cooker. Cover and cook on low setting for 8 hours.

    4. Remove chicken from bones and discard the skin. Serve now, or store cooked chicken in the fridge for 3-5 days.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Budget Friendly
    One Pot
    Slow Cooker
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    Nutrition facts

    10 Servings



    • Serving Size

      3 oz


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      21g

    • Potassium
      200mg
      4%

    Ingredients

    whole chicken
    1 (about 4 lbs)

    salt-free herb seasoning, such as Ms. Dash
    2 tsp

    black pepper
    1 tsp

    garlic powder
    1 tsp

  • Sheet Pan Chicken, Green Beans & Potatoes

    Sheet Pan Chicken, Green Beans & Potatoes

    How to Make Sheet Pan Chicken, Green Beans & Potatoes

    This budget-friendly family meal is made with just 6 ingredients and a sheet pan for minimal clean up. Perfect for busy weeknights when you need to get dinner on the table in less than 30 minutes. You could use any fresh or frozen vegetables. Italian dressing mix is a great “shortcut” seasoning, but you could use other seasonings you have on hand.

    This recipe includes a step for “leaching” the potatoes—a process that reduces the potassium. This is useful for people managing kidney disease or otherwise on a potassium-restricted diet. If you do not need to limit potassium, you can skip this step. If not leached, the potassium content is 765 mg per serving.


    10 min prep time


    30 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400˚ F. Chop the potatoes into bite sized pieces. See helpful hints for instructions on potassium reduction if needed. Toss potatoes in 1 teaspoon olive oil.

    2. Spray a 9 x13-inch sheet pan with cooking spray. Place the raw chicken strips down 1/3 of the pan. Place the potatoes down another 1/3 of the pan. Finally, lay the frozen green beans down the last 1/3 of the pan.

    3. Drizzle 2 tablespoons of olive oil over the entire pan of chicken, potatoes and green beans. Sprinkle Italian dressing dry mix over the entire pan.

    4. Bake for 20 to 30 minutes. Check chicken for doneness after 20 minutes.

    Kidney-Friendly
    CKD Dialysis
    Kid Friendly
    Easy Pantry Recipes
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0.5g

    • Cholesterol
      70mg

      23%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      25g

    • Potassium
      542mg
      12%

    Ingredients

    red potatoes (chopped into bite-sized pieces)
    2 med

    olive oil (plus 1 tsp)
    2 tbsp

    chicken tenderloins
    16 oz

    frozen cut green beans
    10 oz

    Italian dressing mix
    1 tbsp

  • Maryland’s Eastern Shore Cream of Crab Soup

    Maryland’s Eastern Shore Cream of Crab Soup

    How to Make Maryland’s Eastern Shore Cream of Crab Soup

    Maryland is famous for its crabs and many specialty dishes made from them. Cream of crab soup is an Eastern Shore classic, usually rich and decadent dish full of cream and butter. This lighter version uses half and half and broth thickened with cornstarch, to achieve the same creamy texture with way less fat and calories. Fresh lump crabmeat is ideal, but other varieties or imitation crab could be used instead.


    10 min prep time


    15 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt butter in a large pot over moderate heat. Add onion and cook for a few minutes, until the onion become soft and transparent.
    2. Add crab meat. Cook 2 to 3 minutes, stirring constantly.
    3. Add chicken broth and bring mixture to a boil. Reduce heat to low.
    4. Combine half & half creamer and cornstarch in a small bowl. Whisk until smooth. Add to soup and increase heat slightly, stirring constantly until mixture thickens and comes to a boil.
    5. Add dill weed, Old Bay seasoning and pepper to soup. Cook for 5-10 minutes longer. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Soup
    One Pot
    Lunch
    Dinner
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0.4g

        1%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      12g

    • Potassium
      310mg
      7%

    Ingredients

    unsalted butter
    1 tbsp

    medium onion (diced)
    1

    lump crabmeat
    1/2 lbs

    low sodium seafood or chicken broth
    4 cup

    half-and-half
    1 cup

    Cornstarch
    2 tbsp

    Old Bay seasoning
    1/4 tsp

    dried dill
    1/8 tsp

    black pepper
    1/8 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