High Protein Smoothie Bowl
Course: Breakfast, dessert, Snack
- 1 cup frozen blueberries
- 2 tbsp whey protein powder
- 1/4 cup Greek yogurt, plain, nonfat
- 1/3 cup unsweetened vanilla almond milk
- 1 tbsp honey
- 2 medium strawberries
- 5 raspberries
- 1 tbsp Fiber One® cereal
- 2 tsp shredded coconut
Place blueberries in a blender and blend on low for 1 minute.
Add protein powder, yogurt, almond milk and honey. Blend to a soft-serve consistency. Scrape sides of blender as needed.
Scoop mixture into a bowl. Top with sliced strawberries, fresh raspberries, high fiber cereal and coconut flakes.
Calories: 289kcal | Carbohydrates: 45g | Protein: 17g | Fat: 5g | Cholesterol: 3mg | Sodium: 119mg | Potassium: 381mg | Fiber: 8g | Calcium: 240mg | Phosphorus: 175mg
- 1/2 cup mayonnaise
- 1/2 cup fresh cilantro
- 2 tbsp lime juice
- 1 lb cod fillets
In medium bowl, combine mayonnaise, chopped cilantro and lime juice. Transfer 1/4 cup to a small bowl and set aside to serve as sauce with fish.
Brush fish with remaining mayonnaise mixture.
Spray a large skillet with cooking spray and heat over medium-high heat. Add cod fillets and cook turning once, for 8 minutes or until fish is firm but moist. Serve with cilantro-lime sauce.
Serving: 3oz | Calories: 292kcal | Carbohydrates: 1g | Protein: 20g | Fat: 23g | Cholesterol: 57mg | Sodium: 228mg | Potassium: 237mg | Fiber: 0g | Calcium: 14mg | Phosphorus: 128mg
Onion Apple Omelet
- 3 large eggs
- 1/4 cup 1% low fat milk
- 1 tbsp water
- 1/8 tsp black pepper
- 1/8 tsp ground nutmeg
- 1 tbsp butter
- 3/4 cup sweet onion
- 1 large apple, Jonagold, Gala or McIntosh work best
- 2 tbsp shredded cheddar cheese
Preheat oven to 400º F. Peel and core apple. Thinly slice apple and onion.
Beat eggs with milk, water, pepper and nutmeg in a small bowl; set aside.
Over medium heat, melt butter in a small, ovenproof skillet. Add onion and apple to the skillet and sauté until onion becomes translucent, about 5 to 6 minutes.
Spread out the onion and apple mixture evenly in the skillet. Pour egg mixture evenly into the skillet and cook over medium heat until the edges begin to set. Sprinkle the cheddar cheese over the top. Transfer skillet to the oven and bake until the center is firmly set, approximately 10 to 12 minutes.
Cut omelet in half and slide each half onto an individual plate. Serve immediately.
Calories: 284kcal | Carbohydrates: 22g | Protein: 13g | Fat: 16g | Cholesterol: 303mg | Sodium: 169mg | Potassium: 341mg | Fiber: 4g | Calcium: 147mg | Phosphorus: 238mg
Shrimp Stuffed with Crab
Course: Appetizer, Main Course
- 6 oz crab meat
- 1/4 cup dry bread crumbs
- 3 tbsp unsalted butter
- 1 tsp celery
- 1 tsp parsley
- 1 tsp onion
- 1 tsp green bell pepper
- 1/4 tsp lemon juice
- 3 drops hot sauce
- 1/8 tsp garlic powder
- 1/8 tsp black pepper
- 12 jumbo shrimp, raw, shelled with tails on
Preheat oven to 450° F.
Finely chop crab meat, celery, parsley, onion, and bell pepper.
In a bowl mix crab, bread crumbs, 3 tablespoons melted butter, celery, parsley, onion and bell pepper; set aside.
Spray a baking sheet with non-stick cooking spray.
Wash, devein shrimp and pat dry.
Use a sharp knife to cut a 1/2" deep pocket in inner curved side of shrimp from tail along center, leaving 1/2" at end. Do not cut through back of shrimp. Use finger to widen pocket.
Use about 2-1/2 tablespoons crab mixture per shrimp. Place portion in hand and squeeze to mold. Place crab in shrimp pocket and distribute to fill. Place shrimp on baking sheet. Repeat, preparing all shrimp.
Brush shrimp with melted butter. Bake for 10-12 minutes. Do not over cook. Serve with a side dish of melted unsalted butter if desired.
Serving: 3shrimp | Calories: 267kcal | Carbohydrates: 6g | Protein: 27g | Fat: 15g | Cholesterol: 204mg | Sodium: 397mg | Potassium: 320mg | Fiber: 0g | Calcium: 106mg | Phosphorus: 278mg
Cool Summer Squash Soup
Course: Appetizer, lunch, Soups
- 4 cups low-sodium vegetable broth
- 2 medium zucchini squash
- 2 medium yellow crookneck squash
- 1 small onion
- 1/2 cup frozen green peas
- 2 tbsp Bertolli Extra Virgin olive oil
- 1/2 tsp kosher salt
- 1/2 cup plain nonfat Greek yogurt
- 2 tsp turmeric
- 1/4 tsp ground black pepper
In a saucepan bring the broth to a boil, then reduce heat to medium.
Chop the zucchini, yellow squash and onion into large pieces and add to saucepan. Return to boil then simmer for 25 minutes.
Add the green peas, oil and salt; simmer for an additional 5 minutes. Remove pan from the heat and let the soup cool to room temperature.
Use a blender to combine ingredients into a smooth consistency. Stir in the Greek yogurt, turmeric and ground black pepper. Refrigerate at least 6 hours or overnight before serving chilled soup.
- Try one of these items for additional seasoning: lemon juice, sriracha hot chili sauce, hot sauce, mint leaves, chives or cumin.
- Look for frozen green peas that are unseasoned or substitute fresh green peas.
- If available use an immersion blender to easily blend the soup in the saucepan.
Serving: 1cup | Calories: 100kcal | Carbohydrates: 10g | Protein: 4g | Fat: 5g | Cholesterol: 1mg | Sodium: 279mg | Potassium: 504mg | Fiber: 3g | Calcium: 60mg | Phosphorus: 138mg
Spicy Chili Con Carne
Course: Main Course, Soups
- 1/2 cup onion
- 1 stalk celery
- 1/2 cup green bell pepper
- 1 1/2 lbs lean ground beef
- 16 oz low-sodium stewed tomatoes
- 1 tbsp canola oil
- 2 tbsp chili powder
- 1 tsp garlic powder
- 3/4 tsp cayenne pepper
- 1 1/2 cups water
Chop onion, celery and bell pepper. Heat oil in large skillet on high heat. Add onion, celery and bell pepper and cook stirring frequently until vegetables start to caramelize (turn a golden brown color on the edges.) Reduce heat to medium.
Add ground beef, breaking into small pieces and cook until brown.
Break down tomatoes using a blender and add to beef. Add chili powder, garlic powder, cayenne pepper and water. Mix thoroughly; reduce heat to low. Simmer for several hours stirring ocassionally.
Serving: 1cup | Calories: 190kcal | Carbohydrates: 5g | Protein: 20g | Fat: 10g | Cholesterol: 57mg | Sodium: 116mg | Potassium: 450mg | Fiber: 1g | Calcium: 38mg | Phosphorus: 180mg
Cream of Crab Soup
- 1 tbsp unsalted butter
- 1 cup onion
- 1/2 lb fresh lump crab meat
- 4 cups low-sodium chicken broth
- 1 cup liquid nondairy creamer
- 2 tbsp cornstarch
- 1/2 tsp dill weed
- 1/4 tsp Old Bay Seasoning® 30% Less Sodium
- 1/4 tsp black pepper
Melt butter in a large pot over moderate heat. Chop onion and add to pot. Cook, stirring until onion becomes soft and transparent.
Add crab meat. Cook 2 to 3 minutes, stirring constantly. Add chicken broth and bring mixture to a boil. Reduce heat to low.
Combine nondairy 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. Add dill weed, Old Bay seasoning® and pepper to soup and stir. Ready to serve.
Serving: 1cup | Calories: 142kcal | Carbohydrates: 10g | Protein: 12g | Fat: 6g | Cholesterol: 29mg | Sodium: 297mg | Potassium: 244mg | Fiber: 0g | Calcium: 26mg | Phosphorus: 100mg
Chilled Cucumber Soup
- 2 medium cucumbers
- 1/3 cup sweet white onion
- 1 green onion
- 1/4 cup fresh mint
- 2 tbsp fresh dill
- 2 tbsp lemon juice
- 2/3 cup water
- 1/2 cup half and half cream
- 1/3 cup sour cream
- 1/2 tsp pepper
- 1/4 tsp salt
- fresh dill sprigs for garnish (optional)
Calories: 77kcal | Carbohydrates: 6g | Protein: 2g | Fat: 5g | Cholesterol: 12mg | Sodium: 128mg | Potassium: 258mg | Fiber: 1g | Calcium: 60mg | Phosphorus: 64mg
Beef and Barley Stew
Course: Entree, Main Course, Soups
- 1 cup pearl barley, uncooked
- 1 lb lean beef stew meat
- 2 tbsp all-purpose white flour
- 1/2 tsp teaspoon black pepper
- 1/2 tsp salt
- 2 tbsp canola oil
- 1/2 cup onion
- 1 large stalk celery
- 1 garlic clove
- 2 medium carrots
- 2 bay leaves
- 1 tsp Mrs. Dash® onion herb seasoning
Soak barley in 2 cups of water for 1 hour.
Dice onion and celery. Mince garlic clove. Slice carrots 1/4-inch thick. Cut beef into 1-1/2 inch cubes.
Place flour, black pepper and stew meat in a plastic bag. Shake to dust stew meat with flour.
Heat oil in a heavy 4-quart pot and brown the stew meat. Remove meat from pot.
Sauté and stir onion, celery and garlic in meat drippings for 2 minutes. Add 2 quarts of water and bring to a boil. Return meat to the pot. Add bay leaves and salt. reduce heat to a simmer.
Drain and rinse barley, then add to the pot. Cover and cook for 1 hour. Stir every 15 minutes.
After 1 hour add sliced carrots and Mrs. Dash® herb seasoning. Simmer for another hour. Add additional water if needed to prevent sticking.
Calories: 246kcal | Carbohydrates: 21g | Protein: 22g | Fat: 8g | Cholesterol: 51mg | Sodium: 222mg | Potassium: 369mg | Fiber: 6g | Calcium: 30mg | Phosphorus: 175mg
Course: dessert, Protein, Snack
- 3 tbsp margarine
- 3/4 cup light brown sugar, packed
- 1 egg
- 1 tsp vanilla
- 3/4 cup all-purpose white flour
- 1/2 cup oatmeal
- 1/2 cup whey protein powder
- 1 tsp baking soda
- 1 tsp baking powder (if soft cookies are desired)
Preheat oven to 325°F. In a mixing bowl, beat margarine and brown sugar. Blend in egg and vanilla. Combine remaining ingredients. Mix will be very dry. (You can add 1 tablespoon of molasses or water to make it stick together.) Spray a cookie sheet with non-stick spray. Roll batter into 1-inch balls and place on cookie sheet. Bake for 10 minutes.
- Use old fashioned or quick cooking oatmeal. Avoid instant oatmeal because sodium content is much higher.
- Omit baking powder for a crunchy cookie. Phosphorus will decrease to 42 mg per serving and sodium decreases to 146 mg.
- Soy protein powder may be used but nutrient content will change. Soy protein is usually higher in phosphorus compared to whey protein powder. Ask your dietitian for a list of recommended protein powders that are lowest in phosphorus and potassium.
Serving: 2cookies | Calories: 140kcal | Carbohydrates: 22g | Protein: 4g | Fat: 4g | Cholesterol: 20mg | Sodium: 192mg | Potassium: 60mg | Fiber: 1g | Calcium: 67mg | Phosphorus: 80mg