Eating Well on Dialysis

Hoisin Flank Steak with Asian Cucumber Salad

Adapted from Cooking Light, April 2009. Asian sauces such as hoisin and fish sauce are high in sodium and big on flavor. Use them sparingly to bring this dish to less than 500 mg sodium per serving.

3 tablespoons hoisin sauce
1 teaspoon bottled ground fresh ginger (or grate your own from fresh if you don't have bottled)
1/2 teaspoon grated orange rind
1 (1-lb.) flank steak, trimmed
Cooking spray
2 cups thinly sliced seeded peeled cucumber
1/4 cup thinly vertically sliced red onion
1/4 cup matchstick-cut carrot
1 tablespoon sugar
1 tablespoon chopped fresh cilantro
2 tablespoons fresh lime juice
2 teaspoons fish sauce

1. Preheat broiler.

2. Combine first 3 ingredients in a small bowl. Brush steak with half of hoisin mixture. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes. Turn steak over; brush with remaining hoisin mixture. Broil 6 minutes or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes.

3. Combine cucumber and remaining ingredients in a bowl; toss to combine. Cut steak diagonally across grain into thin slices. Serve with cucumber salad. Makes 4 servings (3 oz. steak and 1/2 cup salad).

Salmon with Maple-Lemon Glaze

Adapted from Cooking Light, April 2009. I think this would be nice served with a rice pilaf and steamed fresh green beans.

2 tablespoons fresh lemon juice
2 tablespoons maple syrup
1 tablespoon cider vinegar
1 tablespoon canola oil
4 (4-oz.) skinless salmon fillets
1/4 teaspoon freshly ground black pepper
Cooking spray

1. Preheat broiler.

2. Combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Refrigerate 10 minutes, turning bag once.

3. Remove fish from bag, reserving marinade. Place marinade in a microwave-safe bowl. Microwave at HIGH 1 minute.

4. Heat a large ovenproof nonstick skillet over medium-high heat. Sprinkle fish evenly with pepper. Coat pan with cooking spray. Add fish to pan; cook 3 minutes. Turn fish over. Brush marinade evenly over fish. Broil 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Makes 4 servings.

Balsamic Pork with Shallots

Adapted (basically I omitted the salt) from Cooking Light, March 2009. Serve with white rice or egg noodles.

5 teaspoons olive oil, divided
1 (1-lb.) pork tenderloin, trimmed and cut crosswise into 1/2-inch-thick slices
1/2 teaspoon freshly ground black pepper, divided
2 1/4 cups thinly sliced shallots (about 8)
1 garlic clove, minced
1/2 cup water
2 tablespoons balsamic vinegar

1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle pork with 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until done. Remove from pan and keep warm.

2. Add remaining 4 teaspoons oil to pan; reduce heat to medium. Add shallots to pan; cook 10 minutes or until tender, stirring occasionally. Add garlic; cook 2 minutes. Stir in 1/2 cup water and vinegar; simmer 6 minutes. Stir in remaining black pepper. Spoon shallot mixture over pork. Serve immediately. Makes 4 servings.

Lemon Pepper Shrimp Scampi

From Cooking Light, March 2009. Serve with sauteed asparagus.

1 cup uncooked orzo
2 tablespoons chopped fresh parsley
7 teaspoons unsalted butter, divided
1 1/2 lbs. peeled and deveined jumbo shrimp
2 teaspoons bottled minced garlic
2 tablespoons fresh lemon juice
1/4 teaspoon black pepper

1. Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a medium bowl. Stir in parsley; cover and keep warm.

2. While orzo cooks, melt 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add half of shrimp to pan; saute 2 minutes or until almost done. Transfer shrimp to a plate. Melt 1 teaspoon butter in pan. Add remaining shrimp to pan; saute 2 minutes or until almost done. Transfer to plate.

3. Melt remaining 1 tablespoon butter in pan. Add garlic to pan; cook 30 seconds, stirring constantly. Stir in shrimp, lemon juice and pepper; cook 1 minute or until shrimp are done. Serve over the parsley-ed orzo. Makes 4 servings (1/2 cup orzo and about 7 shrimp).

Asian-Spiced Veal Shanks

From Cooking Light, March 2009. This is a slow cooker recipe. I've eliminated the salt to cut down the sodium. Serve over white rice.

1 tablespoon canola oil
6 (8-oz.) veal shanks, trimmed
1/2 teaspoon freshly ground black pepper, divided
1 1/2 cups (1-inch) slices green onions
3 tablespoons sliced peeled fresh ginger
8 garlic cloves, crushed
1 star anise
1/4 cup rice wine vinegar
2 tablespoons water
2 tablespoons sugar
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
2 tablespoons low-sodium soy sauce
1/2 teaspoon crushed red pepper

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle veal with 1/4 teaspoon black pepper. Add 3 shanks to pan; cook 2 1/2 minutes on each side or until browned. Place veal in an electric slow cooker. Repeat procedure with remaining 3 shanks.

2. Reduce heat to medium. Add onions, ginger, garlic and star anise to skillet; cook 3 minutes. Add vinegar and 2 tablespoons water; cook 1 minute or until liquid almost evaporates. Place ginger mixture in cooker. Combine sugar and remaining ingredients; add to cooker. Cover and cook on LOW 8 hours or until veal is tender.

3. Remove veal from cooker; keep warm. Strain cooking liquid through a fine sieve over bowl; discard solids. Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a medium bowl, stopping before fat layer reaches opening; discard fat. Stir in remaining 1/4 teaspoon black pepper. Remove veal from bones; shred meat with 2 forks. Discard bones. Serve veal with cooking liquid. Makes 6 servings.

Asian-Marinated Flank Steak

From Cooking Light, March 2009. Serve with steamed sugar snap peas and white rice.

3 tablespoons hoisin sauce
2 tablespoons water
2 tablespoons rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons grated fresh ginger
1 teaspoon dark sesame oil
1/4 teaspoon freshly grated nutmeg
1/8 teaspoon crushed red pepper
2 garlic cloves, minced
1 (1-lb.) flank steak, trimmed
Cooking spray

1. Combine first 9 ingredients in a small bowl. Reserve 1/4 cup hoisin mixture; spoon remaining mixture into a large zip-top plastic bag. Add steak to bag; seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove steak from bag; discard marinade.

2. Prepare grill or grill pan to medium-high heat.

3. Place steak on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across the grain into thin slices. Serve with reserved 1/4 cup sauce. Makes 4 servings.

Spice-Rubbed Pork Tenderloin

From Cooking Light, March 2009.

1 teaspoon sugar
1 teaspoon garlic powder
1/2 teaspoon freshly ground allspice
1/2 teaspoon ground cumin
1/4 teaspoon dried thyme
1/4 teaspoon freshly ground nutmeg
1/4 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 (1-lb.) pork tenderloin, trimmed
2 teaspoons olive oil

1. Preheat oven to 350 degrees F.

2. Combine first 9 ingredients; rub over pork. Let stand 20 minutes. Heat oil in a medium ovenproof skillet over medium-high heat. Add pork to pan; cook 4 minutes, browning on all sides.

3. Bake at 350 degrees F. for 15 minutes or until a thermometer registers 155 degrees F. (slightly pink), turning after 7 minutes. Let stand 10 minutes. Cut pork crosswise into 1/2-inch slices. Makes 4 servings.

Barley and Beef Soup

From Cooking Light, March 2009. This soup makes wonderful leftovers. I used quick-cooking barley, added during the last 10 minutes of cooking time. I also used just 4 cups of broth or a carton of stock and added a dash of cayenne pepper or hot sauce to finish. I haven't tried it, but I think using beer or ale instead of the water would add a boost of flavor.

Cooking spray
2 cups chopped onion (about 1 large)
1 lb. chuck steak, trimmed and cut into 1/2-inch cubes (I used stewing beef)
1 1/2 cups chopped peeled carrot (about 4)
1 cup chopped celery (about 4 stalks)
5 garlic cloves, minced
1 cup uncooked pearl barley
5 cups fat-free less-sodium beef broth
2 cups water
1/2 cup no-salt-added tomato puree
1/4 teaspoon freshly ground black pepper
2 bay leaves

1. Heat a large Dutch oven over medium heat. Coat pan with cooking spray. Add chopped onion and beef to pan; cook 10 minutes or until onion is tender and beef is browned, stirring occasionally. Add chopped carrot and chopped celery to pan; cook 5 minutes, stirring occasionally. Stir in garlic; cook 30 seconds. Stir in barley and remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 40 minutes or until the barley is done and vegetables are tender. Discard bay leaves. Makes 6 servings.

Herbed Chicken and Dumplings

Adapted from Cooking Light, October 2008. This recipe is designed to feed two, no leftovers.

Cooking spray
8 oz. skinless, boneless chicken thighs, cut into bite-sized pieces
3/4 cup (1/4-inch) diagonally cut celery
1/2 cup (1/4-inch) diagonally cut carrot
1/2 cup chopped onion
1/8 teaspoon dried thyme
3 parsley sprigs
1 bay leaf
3 cups fat-free low-sodium chicken broth
2.25 oz. all-purpose flour (about 1/2 cup)
1 tablespoon chopped fresh parsley
1/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup low-fat milk

1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan; keep warm. Add celery and next 5 ingredients (through bay leaf) to pan; saute 5 minutes or until onion is tender. Return chicken to pan; cook 1 minute. Add broth to pan; bring mixture to a boil. Cover, reduce heat and simmer 30 minutes.

2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chopped parsley, baking powder and salt in a medium bowl. Add milk, stirring just until moist. Spoon by heaping teaspoonfuls into broth mixture; cover and simmer 10 minutes or until dumplings are done. Discard parsley sprigs and bay leaf. Makes 2 servings.

Pork Tacos with Slaw

Adapted from Cooking Light, October 2008.

1 teaspoon ground cumin
1 teaspoon chili powder
Pinch of kosher salt
1/2 teaspoon garlic powder
1/2 teaspoon ground ancho or chipotle chile pepper
1/2 teaspoon black pepper
1 lb. boneless center-cut loin pork chops (about 1/2-inch thick)
Cooking spray
1/4 cup fresh lime juice, divided
1/2 cup sliced red bell pepper
2 tablespoons thinly sliced green onions
1 tablespoon minced jalapeno pepper
1/2 (16-oz.) package coleslaw (about 3 cups)
12 (6-inch) white or yellow corn tortillas
6 tablespoons light sour cream

1. Combine first 6 ingredients in a small bowl. Lightly coat pork with cooking spray; rub spice mixture over both sides of pork. Cover and refrigerate 1 hour.

2. Preheat grill.

3. Place pork on a grill rack coated with cooking spray; grill 1 minute on each side or until done. Cut pork into 1/4-inch slices. Combine pork and 2 tablespoons lime juice in a medium bowl, tossing to coat.

4. Combine the remaining 2 tablespoons juice, bell pepper, onions, jalapeno and coleslaw in a large bowl, tossing well.

5. Heat a non-stick griddle over medium heat. Coat griddle with cooking spray. Arrange 6 tortillas in a single layer; cook 1 minute on each side or until lightly browned. Repeat procedure with cooking spray and remaining 6 tortillas. Divide pork mixture evenly among tortillas; top each tortilla with 2 tablespoons coleslaw mixture and 1 1/2 teaspoons sour cream, if desired. Makes 6 servings.