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Tag: quick & easy

  • Shrimp with Creamy Arugula Pesto

    Shrimp with Creamy Arugula Pesto

    How to Make Shrimp with Creamy Arugula Pesto

    Greek yogurt and cashews make for a deliciously creamy pesto to top poached shrimp or fish fillets.


    15 min prep time


    6 min cook time


    6servings


    Heaping 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and salt-free seasoning to a boil in a medium saucepan. Reduce heat to just barely a simmer and add shrimp. Cook 6 minutes or until shrimp are pink and just cooked through.
    2. While shrimp is cooking, add the arugula, yogurt, garlic, olive oil, cashews, Parmesan cheese and black pepper to a blender or food processor. Blend until smooth.
    3. Drain shrimp and toss with the pesto while shrimp are still hot.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Seafood
    Italian
    Foodie
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      115mg

      38%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      280mg
      6%

    Ingredients

    water
    3 cup

    salt-free seasoning such as Salt-Free Spike or Mrs. Dash
    1 tbsp

    medium shrimp (peeled and deveined)
    1 1/4 lbs

    arugula
    4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    garlic
    2 clove

    olive oil
    1 tbsp

    unsalted cashews
    1/4 cup

    Parmesan cheese (shredded)
    1/4 cup

    black pepper
    1/4 tsp

  • Sensational Chicken Burgers

    Sensational Chicken Burgers

    How to Make Sensational Chicken Burgers

    Barbara Seelig-Brown created these burgers for a neighborhood picnic. She wanted to make sure that she was going to bring something healthy as well as tasty.

     


    15 min prep time


    8 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients together and form 4 patties. 

    2. Grill 3–4 minutes on each side and serve with guacamole.

    Low Carb
    Grilling
    Sandwiches
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      24g

    • Potassium
      550mg
      12%

    Ingredients

    ground chicken breast
    1/2 lbs

    ground chicken (mixed light and dark)
    1/2 lbs

    sun-dried tomatoes (chopped, not in oil)
    1/4 cup

    onion(s) (chopped)
    1/4 cup

    fresh basil (chopped)
    1/4 cup

    fresh flat Italian parsley (chopped)
    1/4 cup

    garlic (minced)
    4 clove

    fine sea salt
    1/2 tsp

    black pepper (freshly cracked)
    1/2 tsp

  • Seared Tuna with Pesto Sauce

    Seared Tuna with Pesto Sauce

    How to Make Seared Tuna with Pesto Sauce

    Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.


    5 min prep time


    8 min cook time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a skillet over medium-high heat.
    2. Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
    Low Carb
    Seafood
    Italian
    Mediterranean
    Main Dish
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      45mg

      15%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      28g

    • Potassium
      325mg
      7%

    Ingredients

    olive oil
    1 tbsp

    tuna filets (divided into 4 4-oz portions)
    1 lbs

    jarred pesto sauce
    4 tbsp

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Scallop Kebabs

    Scallop Kebabs

    How to Make Scallop Kebabs

    Here’s a totally different way to prepare scallops. Most recipes will have you pan sear them, but why not try something new. I coat the scallops with crunchy panko crumbs seasoned with some Parmesan and garlic and thread them up into kebabs. Under the broiler, the outside gets crisp and the inside of the scallop stays silky.


    15 min prep time


    10 min cook time


    4servings


    3 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the wooden skewers to a pan of hot water. Set aside for 1–2 hours.
    2. Cover a broiler pan with aluminum foil. Coat the foil with cooking spray. Preheat the oven broiler to high with the rack set about 5 inches from the heat source.
    3. Combine the breadcrumbs, Parmesan cheese, garlic, and Italian seasoning together on a plate. Roll each scallop in the breadcrumb mixture.
    4. Remove the wooden skewers from the hot water. Using two skewers per kebab, thread the scallops onto the skewers so the scallops are lying flat through the skewer.
    5. Place the skewers on the prepared broiler pan. Coat each skewer with olive oil cooking spray. Broil the scallops for about 4 minutes per side until cooked through.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Appetizers
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      405mg

      18%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      13g

    • Potassium
      190mg
      4%

    Ingredients

    wooden skewers
    8

    panko bread crumbs
    1/2 cup

    Parmesan cheese (grated)
    2 tbsp

    garlic (very finely minced, almost to a paste)
    3 clove

    Italian seasoning
    1 tsp

    large sea scallops (fresh or frozen, thawed and patted dry)
    12 oz

    Olive oil cooking spray
    1

  • Savory Mediterranean Oats

    Savory Mediterranean Oats

    How to Make Savory Mediterranean Oats

    Here’s a new twist on oatmeal instead of the usual sweet oatmeal dish. It makes a great breakfast for one!


    1serving


    1 rounded cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the broth, sun-dried tomatoes, salt, and pepper to a boil in a small saucepan.
    2. Stir in the oats and chives, and reduce heat to medium. Stir, until the oats are fully cooked, about 5 minutes. Remove from the heat and stir in the yogurt. Adjust seasoning.
    3. Transfer to a bowl, sprinkle with the basil and goat cheese, and serve.
    Fiber Focused
    Mediterranean
    Quick & Easy
    Vegetarian
    Breakfast and Brunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 rounded cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      12g

    • Potassium
      300mg
      6%

    Ingredients

    low sodium vegetable broth (low-sodium)
    1 cup

    large sun-dried tomato (halves, not oil-packed, thinly sliced (do not rehydrate))
    4

    Pinch sea salt, or to taste
    1

    freshly ground black pepper, or to taste
    1/8 tsp

    old-fashioned rolled oats
    1/2 cup

    fresh chives (minced)
    1 tbsp

    Plain Nonfat Greek yogurt (fat-free)
    3 tbsp

    fresh basil (thinly sliced)
    1 tbsp

    soft goat cheese (crumbled)
    1 tbsp

  • Savory Cauliflower and Cheesy Cakes

    Savory Cauliflower and Cheesy Cakes

    How to Make Savory Cauliflower and Cheesy Cakes

    When you are craving something cheesy, try this low-carb snack. Cauliflower adds extra fiber and nutrients and baking gives it a light crunch. You can add garlic powder and/or a sprinkle of red pepper flakes to give them an extra kick of spice.


    15 min prep time


    6servings


    2 cakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin tin with paper liners.
    2. Place the cauliflower florets in a food processor and pulse until you get a fine texture similar to rice.
    3. In a medium bowl, mix together the cauliflower and remaining ingredients.
    4. Scoop about 1/4 cup cauliflower mixture into each muffin cup. Bake for 30-35 minutes until the cakes are lightly golden on top.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    Snacks
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cakes


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      35mg

      12%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    cauliflower head ((about 2 pounds) cut into florets)
    1

    eggs
    1

    extra light sharp cheddar (shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Sautéed Kale with Turkey Bacon

    Sautéed Kale with Turkey Bacon

    How to Make Sautéed Kale with Turkey Bacon

    Kale has become a popular superfood because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won’t raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.


    5 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add the turkey bacon and cook for 4-5 minutes until done.

    2. Add the kale and chicken broth to the pan; mix well. Cover and cook for 5 minutes.

    3. Remove the lid from the pot and stir in the black pepper and red wine vinegar.

    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      221mg
      5%

    Ingredients

    olive oil
    1 tbsp

    turkey bacon (cut into 1-inch pieces)
    6 slice

    kale (chopped)
    8 oz

    low sodium chicken broth (fat-free, reduced sodium)
    1/2 cup

    black pepper
    1/8 tsp

    red wine vinegar
    2 tsp

  • Sausage, Bean and Quinoa Soup

    Sausage, Bean and Quinoa Soup

    How to Make Sausage, Bean and Quinoa Soup

    This hearty soup is a play on red beans and rice made with the whole grain quinoa.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
    2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
    3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
    4. Remove lid and add water. Simmer for 5 more minutes.
    5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
    Fiber Focused
    Lunch
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      450mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    green pepper (diced)
    1

    garlic (minced)
    1 clove

    Nonstick cooking spray
    1

    lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz

    tomato(es) (14.5-ounce, no-salt-added, diced)
    1 can

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

    low sodium chicken broth (fat-free, reduced-sodium)
    16 oz

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    quinoa
    1 cup

    hot water
    2 1/2 cup

  • Sautéed Asparagus, Peppers and Mushrooms

    Sautéed Asparagus, Peppers and Mushrooms

    How to Make Sautéed Asparagus, Peppers and Mushrooms

    Nonstarchy veggies—like asparagus, peppers and mushrooms—are packed with vitamins and minerals, yet low in calories and carbohydrate. Use simple, delicious ideas like this recipe to fill half your plate with nonstarchy veggies!


    10 min prep time


    20 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large sauté pan or wok over medium-high heat. Add asparagus, onion, mushrooms and red pepper and cook for 15-18 minutes, stirring frequently.
    2. Add garlic to pan and cook for 1 minute. Stir vegetables and garlic to incorporate.
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      270mg
      6%

    Ingredients

    olive oil
    1 1/2 tbsp

    asparagus (trimmed and cut into thirds)
    1 lbs

    red onion (sliced)
    1/2 cup

    cremini (baby bella) mushrooms (sliced)
    8 oz

    medium red bell pepper (chopped)
    1

    garlic (minced)
    1 clove