Kidney-Friendly Food - Recipe - 1

Kidney-Friendly Food

Diabetes raises your risk of kidney problems, but this delicious recipe may benefit your kidneys and help protect you against other health problems too.

Creamed Onions

Onions are rich in flavanoids, including a powerful antioxidant that helps fight free radicals associated with kidney disease and other chronic conditions.

• Calories 117
• Carbohydrates 15g
• Fat 5g
• Protein 4g

By 

A holiday staple in many households, creamed onions are usually bathed in a rich white sauce made with heavy cream. In this version, we roast the onions for an added layer of flavor and lighten up the sauce with low-fat milk. The result is a luxuriously silky sauce with a sweet roasted onion flavor for far fewer calories and less fat. We like the smaller size of pearl onions, but boiling onions also work well.

photographer: Ken Burris

Ingredients

• Total Time: 1 hour 50 minutes
• 3 pounds fresh or frozen pearl onions, or boiling onions
• 3 tablespoons extra-virgin olive oil, divided
• 1 teaspoon salt, divided
• 1/2 cup reduced-sodium beef broth
• 1 tablespoon butter
• 1/4 cup all-purpose flour
• 3 cups low-fat milk
• 1 bay leaf
• 1 teaspoon chopped fresh thyme
• 1/4 teaspoon white or black pepper
• 2 teaspoons lemon juice

Directions

1. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium-low heat.
2. 12 servings, about 1/2 cup each
3. Preheat oven to 400°F.
4. If using fresh onions, bring a large pot of water to a boil. Add onions and cook 1 minute to loosen the skins. Drain. When cool enough to handle, trim both ends, leaving enough of the root end to keep the onions whole while roasting. Peel off the skins. Toss the prepared fresh onions (or frozen onions) with 1 tablespoon oil and 1/4 teaspoon salt in a large bowl. Spread in an even layer in a roasting pan large enough to accommodate all the onions in a single layer. (If you’re using fresh onions, a 9-by-13-inch pan is large enough; if using frozen, you may need a larger pan.) Roast the onions, stirring occasionally, until soft and brown in spots, 45 minutes to 1 hour.
5. Remove the roasting pan from the oven and add broth, stirring and scraping up any brown bits. Return the pan to the oven and roast for 10 minutes more.
6. About 30 minutes after the onions start roasting, start the cream sauce. Melt butter with the remaining 2 tablespoons oil in a large saucepan over medium heat. Add flour and cook, whisking, until the mixture bubbles and is free of lumps, about 30 seconds. Whisk in milk, then add bay leaf, thyme, pepper and the remaining 3/4 teaspoon salt; bring to a gentle boil, whisking often. Reduce heat to the barest simmer and cook, whisking often, until the sauce has thickened to the consistency of thick gravy, about 5 minutes. Remove from the heat. Discard the bay leaf.
7. Stir the roasted onions and any broth from the pan into the cream sauce. Stir in lemon juice. Transfer to a serving dish and serve warm.

Nutritional Facts

Servings

12

Per serving

Calories

117

Carbohydrates

15g

Fat

5g

Saturated Fat

2g

Monounsaturated Fat

3g

Protein

4g

Cholesterol

6mg

Dietary Fiber

2g

Potassium

250mg

Sodium

243mg

Added Sugars

0g

Exchanges

1 vegetable

1 fat

Carbohydrate Servings

1

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