Turkey Nuggets with Roasted Vegetables
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 2 • PREP TIME: 10 minutes • COOK TIME: 25 minutes
These nuggets are made with lean turkey breast and are a great alternative to store-bought or restaurant nuggets. Swap up the flavors by trying different types of spices and seasoning.
1 small zucchini, cut into long strips
1 medium carrot, cut into long strips
1 small leek, cut into long strips
1 medium red bell pepper, cut into long strips
½ small eggplant, cut into long strips
1 small bunch broccolini
8 asparagus spears, trimmed
Avocado or olive oil cooking spray
¼ cup whole-grain panko bread crumbs
1 teaspoon Italian Seasoning Blend
1 tablespoon olive or avocado oil, divided
5 ounces boneless, skinless turkey breast, diced
½ cup cooked brown lentils (if using canned lentils be sure to rinse and drain before using)
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Spread out the zucchini, carrots, leek, bell pepper, eggplant, broccolini, and asparagus on the baking sheet and lightly spray with cooking spray. Bake for about 25 minutes, until the vegetables are tender and lightly browned.
3. Meanwhile, in a medium bowl, mix together the bread crumbs, Italian seasoning, and ½ tablespoon of oil. Coat the turkey with the breadcrumb mixture and set aside.
4. In a medium pan, heat the remaining ½ tablespoon of oil over medium-high heat. Add the turkey nuggets and lightly fry for 5 to 8 minutes on each side, until golden brown and cooked through to an internal temperature of 165°F.
5. In a large bowl, add ¼ cup of lentils, half of the roasted vegetables, and half of the turkey nuggets. Serve immediately and enjoy!
6. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.
MAKE IT SIMPLER: Use a mandoline or food processor with a slicing attachment to evenly and quickly cut all the vegetables. Also, you can find precooked lentils and microwavable rice packets at most grocery stores.
PER SERVING (¼ CUP LENTILS + HALF THE VEGETABLES AND TURKEY NUGGETS): Calories: 287; Protein: 18.7g; Carbohydrates: 38g; Fiber: 8g; Total Fat: 8g; Saturated Fat: 1g; Sodium: 124mg; Cholesterol: 26mg; Potassium: 747mg; Phosphorus: 138mg
Turkey-Stuffed Bell Peppers
DIABETES-FRIENDLY • HEART-HEALTHY • HIGH-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 40 minutes
Bell peppers are a delicious fruit that can be used as a vessel for many different recipes. They are nutritious and low in calories. Bell peppers come in a range of colors—red, yellow, orange, and green, with red being the most sweet and green a bit more bitter. These fruits are packed with vitamin C and antioxidants. Use a ground turkey that is at least 95 percent lean for this recipe.
1 tablespoon avocado oil
8 ounces lean ground turkey
½ cup finely chopped yellow onion
1 cup grated carrots
½ teaspoon garlic powder
½ teaspoon Italian Seasoning Blend
¼ teaspoon paprika
2 cups cooked white rice
2 medium bell peppers, any color, halved lengthwise
2 tablespoons grated Parmesan cheese
1. Preheat the oven to 400°F.
2. In a medium pan or skillet, heat the oil over medium heat. Add the turkey, onion, carrots, garlic powder, Italian seasoning, and paprika. Sauté for 4 to 5 minutes, until the meat is cooked through.
3. Add the cooked rice and cook for another 2 minutes.
4. Put the sliced bell pepper halves into a baking dish. Scoop one-quarter of the meat mixture (about ¾ cup) into each pepper half and top each with ½ tablespoon of Parmesan cheese.
5. Bake for 25 to 30 minutes until the peppers have softened. Serve immediately and enjoy!
6. Store cooled leftovers in an airtight container in the refrigerator for up to 4 days.
PER SERVING (½ BELL PEPPER): Calories: 307; Protein: 19.6g; Carbohydrates: 32g; Fiber: 2g; Total Fat: 11g; Saturated Fat: 3g; Sodium: 129mg; Cholesterol: 62mg; Potassium: 440mg; Phosphorus: 232mg
Lemon-Rosemary Pork with Cauliflower Mash
DIABETES-FRIENDLY • HEART-HEALTHY • HIGH-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 10 minutes
This is a quick and easy meal that you can whip up during your busy week. Make your cauliflower mash ahead of time and have it ready to pair with this meal for an even faster meal prep. Increase or decrease the amount of pork depending on each family member’s needs.
2 tablespoons all-purpose flour
1 teaspoon freshly ground black pepper
12 ounces pork cutlets, fat trimmed
2 teaspoons avocado oil
1 cup freshly squeezed lemon juice
¼ cup no-salt-added or low-sodium chicken broth
1 tablespoon coarsely chopped fresh rosemary
2 cups Cauliflower Mash
2 cups carrot sticks, raw or steamed
Rosemary sprigs, for garnish (optional)
1. In a shallow dish, combine the flour and pepper. Lightly coat the pork in the mixture.
2. In a large skillet or pan, heat the oil over medium-high heat. Add the pork and cook for 2 to 3 minutes per side, or until golden brown on each side and no longer pink in the middle.
3. Remove from the pan and cover with foil. Set aside. In the same pan, increase the heat to high and combine the lemon juice, broth, and rosemary. Stir occasionally and bring to a boil for about 3 to 4 minutes. The sauce should be slightly thickened.
4. Arrange 2 to 3 ounces of pork on a plate and serve with ½ cup of cauliflower mash and ½ cup of carrot sticks. Pour the lemon sauce over the pork, garnish with rosemary (if using), and serve immediately.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.
PER SERVING (2 OUNCES PORK + ½ CUP CAULIFLOWER MASHED “POTATOES” + ½ CUP CARROT STICKS): Calories: 286; Protein: 21.9g; Carbohydrates: 20g; Fiber: 6g; Total Fat: 14g; Saturated Fat: 5g; Sodium: 198mg; Cholesterol: 61mg; Potassium: 657mg; Phosphorus: 236mg
Baked Apple Pork Chops with Wild Rice and Green Beans
DIABETES-FRIENDLY • HEART-HEALTHY • HIGH-PROTEIN
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 1 hour
This dish may have a longer cooking time, but most of that is spent with it in the oven. The pork chops in this recipe are juicy, tender, and sweet. Trim the fat from the pork chops to avoid any unnecessary unhealthy saturated fats. You can easily adapt this recipe with different types of proteins and swap out the veggies for whatever is your favorite.
Avocado or olive oil cooking spray
2 tablespoons avocado or olive oil
9 ounces center loin pork chops
2 medium apples, cored and sliced
1 pound green beans, trimmed
½ cup water
2 tablespoons brown sugar or honey
2 tablespoons apple cider vinegar
½ teaspoon salt
½ teaspoon freshly ground black pepper
1 cup cooked wild rice
1. Preheat the oven to 325°F. Line an oven-safe pan with foil and spray with cooking spray.
2. In a medium skillet or pan, heat the oil over medium-high heat. Add the pork chops and brown on each side for 2 to 3 minutes. Remove from the pan and place in the prepared oven pan and top with the sliced apples. Add the green beans to the pan in a single layer and lightly spray with cooking spray.
3. Deglaze the skillet with the water, stirring to scrape up the browned bits from the bottom. Pour the mixture over the pork chops and green beans.
4. Sprinkle the brown sugar, vinegar, salt, and pepper over the pork chops. Cover the pan with foil and bake
for about 30 minutes. Uncover and cook for an additional 15 to 20 minutes. Meanwhile, heat the wild rice in the microwave until hot.
5. Serve the pork with the apples, green beans, and a side of rice.
6. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.
MAKE IT LOWER IN PROTEIN: Reduce the portion of your pork depending on your protein needs and instead increase the amount of green beans or wild rice to add more substance to your meal.
PER SERVING (¼ CUP WILD RICE + ½ CUP GREEN BEANS + 2 OUNCES PORK): Calories: 305; Protein: 20.1g; Carbohydrates: 35g; Fiber: 7g; Total Fat: 11g; Saturated Fat: 2g; Sodium: 338mg; Cholesterol: 43mg; Potassium: 562mg; Phosphorus: 244mg
Spiced Lamb Meatballs with Roasted Vegetables
DIABETES-FRIENDLY • HIGH-PROTEIN
SERVES 5 • PREP TIME: 10 minutes • COOK TIME: 40 minutes
This is another recipe that looks quite complicated but is very simple and easy to make. The majority of ingredients consist of spices that make this dish tasty and fragrant without any added salt. This dish freezes well and can easily be made ahead of time.
FOR THE VEGETABLES
1 medium head cauliflower, cut into florets
2 cups carrots, cut into medallions
2 tablespoons avocado or olive oil
1 teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon paprika
¼ teaspoon freshly ground black pepper
1¼ cups frozen corn
FOR THE MEATBALLS
1 pound ground lamb
¼ cup whole-wheat bread crumbs
1 large egg, lightly beaten
1 teaspoon garlic powder or 1 garlic clove, minced
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon ground cinnamon
½ teaspoon freshly ground black pepper
½ teaspoon ground cayenne pepper (optional)
FOR THE MINT TAHINI SAUCE
¼ cup tahini
3 to 4 tablespoons warm water
2 tablespoons finely chopped fresh mint or 1 tablespoon dried mint
Freshly squeezed lemon juice
TO MAKE THE VEGETABLES
1. Preheat the oven to 400°F.
2. Line a baking pan with parchment paper and spread out the cauliflower and carrots in a single layer. Drizzle with oil and sprinkle with cumin, cinnamon, paprika, and black pepper and toss to coat. Roast for 20 to 25 minutes until lightly browned.
TO MAKE THE MEATBALLS
3. Meanwhile, in a large mixing bowl, combine the lamb, bread crumbs, egg, garlic powder, coriander, cumin, paprika, cinnamon, black pepper, and cayenne (if using) and mix until combined. Do not overwork the meat or it will be tough. Roll into 1-inch balls.
4. Once the vegetables have cooked for 20 to 25 minutes, flip them over and add the meatballs to the pan. Nestle the meatballs between the vegetables and put the pan back in the oven. Bake for 15 minutes until cooked through.
TO MAKE THE MINT TAHINI SAUCE
5. Meanwhile, in a small bowl, combine the tahini, water, mint, and lemon juice to taste.
6. Heat up the corn according to the package instructions, then toss with the vegetable and meatball mixture.
7. When the food is done cooking, divide into 4 equal portions and drizzle the sauce on top.
8. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months. The sauce can be stored in the refrigerator, but I don’t recommend freezing. When ready to reheat frozen food, make the sauce.
MAKE IT HEART-HEALTHY: Use lean lamb meat or substitute it with your favorite lean poultry, such as chicken or turkey.
PER SERVING (3 MEATBALLS + ½ CUP VEGETABLES + ¼ CUP CORN): Calories: 436; Protein: 24.7g; Carbohydrates: 26g; Fiber: 8g; Total Fat: 28g; Saturated Fat: 8g; Sodium: 150mg; Cholesterol: 103mg; Potassium: 747mg; Phosphorus: 341mg
Sweet and Sour Beef Meatballs
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 10 • PREP TIME: 10 minutes • COOK TIME: 20 minutes
I love all things that are sweet and sour, and this recipe is a fun twist on a popular dish. These meatballs are sure to be a hit with everyone of all ages and they are a great way to sneak in some vegetables for those who aren’t so keen on them. Try this easy recipe with any of your favorite meat or protein.
FOR THE MEATBALLS
2 pounds extra-lean ground beef
½ cup diced zucchini
½ cup diced carrots
½ cup diced orange bell pepper
½ cup diced yellow onion
¼ cup plain Unsweetened Almond Milk, or store-bought
1 tablespoon low-sodium soy sauce
1 tablespoon low-sodium Worcestershire sauce
1 garlic clove, minced
¼ teaspoon ground cinnamon
FOR THE SAUCE
1 cup water
⅓ cup apple cider vinegar
¼ cup packed brown sugar
6 tablespoons cornstarch
2 tablespoons low-sodium soy sauce
½ teaspoon sesame oil
1 (40-ounce) can pineapple chunks in 100 percent juice, (reserve 1½ cups pineapple juice)
2 cups cooked white or brown rice, for serving
TO MAKE THE MEATBALLS
1. Preheat the oven to 375°F and line a baking sheet with parchment paper. Set aside.
2. In a large bowl, combine the beef, zucchini, carrots, bell pepper, onion, almond milk, soy sauce, Worcestershire sauce, garlic, and cinnamon and mix until combined. Do not overwork the meat or it will be tough.
3. Roll into 1-inch balls and put on the prepared baking sheet. Bake until the meatballs are cooked through, about 15 minutes.
TO MAKE THE SAUCE
4. Meanwhile, in a large stockpot, combine the water, vinegar, brown sugar, cornstarch, soy sauce, and sesame oil and mix until well combined. Turn the heat to medium-low and bring the mixture to a simmer, stirring occasionally, for about 5 minutes, until the sauce thickens. Add the pineapple chunks and toss to coat. When the meatballs are done cooking, add them to the sauce and mix to coat.
5. To serve, plate ½ cup of rice and 5 meatballs.
6. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.
MAKE IT SIMPLER: Use a food processor to chop the vegetables to cut down on prep time and manual labor.
PER SERVING (5 MEATBALLS + ½ CUP RICE): Calories: 294; Protein: 20.1g; Carbohydrates: 46g; Fiber: 2g; Total Fat: 4g; Saturated Fat: 2g; Sodium: 202mg; Cholesterol: 60mg; Potassium: 544mg; Phosphorus: 184mg
Taco-Seasoned Roast Beef Wraps
DIABETES-FRIENDLY • MEDIUM-PROTEIN
SERVES 2 • PREP TIME: 10 minutes
This meal can be whipped up quickly for those busy days. It is convenient to eat and can be taken to go! These wraps can also be made with other types of protein such as chicken, turkey, or tofu.
2 tablespoons low-fat cream cheese
2 (10-inch) flour tortillas
1 teaspoon Taco Seasoning
4 ounces low-sodium roast beef
½ cup fresh spinach
2 tablespoons diced red onion
2 tablespoons pimento or cherry pepper, halved lengthwise
1. Spread 1 tablespoon of cream cheese on 1 tortilla and sprinkle the taco seasoning on top.
2. Add 2 ounces of roast beef and top with ¼ cup of spinach, 1 tablespoon of red onion, and 1 tablespoon of pimento pepper.
3. Roll up and enjoy!
MAKE IT HEART-HEALTHY: Instead of using processed deli meat, make your own roast beef without salt at home and slice it. This will lower the sodium content significantly. You can also try checking your local deli to see whether they have a low-sodium or no-salt-added roast beef.
PER SERVING (1 WRAP): Calories: 289; Protein
: 19.6g; Carbohydrates: 27g; Fiber: 1g; Total Fat: 11g; Saturated Fat: 4g; Sodium: 432mg; Cholesterol: 49mg; Potassium: 256mg; Phosphorus: 21mg
Chili with Flatbread Crackers
DIABETES-FRIENDLY • HIGH-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 1 hour 10 minutes
Cut the cooking time by using a pressure cooker to make this chili; simply select the sauté function to cook the beef and onion, add the remaining ingredients, mix together, and secure the lid. Pressure cook on high pressure for 10 minutes and let it release naturally for 15 minutes. Use Wasa multigrain crispbread or Milton’s crackers.
1 tablespoon avocado or olive oil
8 ounces extra-lean ground beef
1 large onion, diced
2 cups no-salt-added or low-sodium beef broth
2 cups no-salt-added canned tomato sauce
1 medium red bell pepper, diced
1 (4-ounce) can green chili peppers, drained, rinsed, and diced
2 tablespoons chili powder
1 tablespoon garlic powder
1 teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon dried thyme
¼ teaspoon ground cumin
16 Garlic and Herb Flatbread Crackers or store-bought
1. In a large stockpot, cook the ground beef over medium heat for about 5 minutes until browned.
2. Add the onion and cook for about 3 minutes until soft.
3. Add the broth, tomato sauce, bell pepper, chili peppers, chili powder, garlic powder, basil, oregano, thyme, and cumin and stir until well combined. Bring the pot to a boil and reduce the heat to medium-low. Simmer for an hour.
4. Serve 1 cup of chili with 4 flatbread crackers.
5. Store leftovers in an airtight container in the refrigerator for up to 5 days and in the freezer for up to 3 months.
MAKE IT LOWER IN PROTEIN: If your protein needs are lower, decrease the amount of beef you use in the recipe or try swapping out the beef for kidney beans and use a low-sodium vegetable broth.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 11
