Kidney Stone Diet

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with Jill Harris, LPN, CHC

Low Carb Baby Bella and Broccoli Rice

By

Jill Harris, LPN, CHC

on

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To make this recipe vegan, simply substitute the parmesan for nutritional yeast. I like this as a side dish or main course. As the main course, I add chicken or turkey to it. This provides a good amount of fiber and fiber is very important for your colon health. Fiber is key in keeping your blood sugar stable and staving off hunger. We should be getting about 30 grams per day but the average American only gets around 12.

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Low Carb Baby Bella and Broccoli Rice

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  • Author: Jill Harris
  • Prep Time: 15 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 25 minutes
  • Yield: 2 Servings 1x

Ingredients

Scale
  • 8 ounces baby bella mushrooms
  • 1 Cup arugula
  • 2 Tablespoon olive oil
  • 1 Tablespoon balsamic vinegar
  • 1 Tablespoon chopped parsley
  • 1/8 Cup of Trader Joe’s no-sugar-added cranberries
  • 1 head broccoli
  • 1/2 finely chopped shallot
  •  bip of black pepper
  • 1/8 Cup of no-salt sunflower seeds
  • 1 garlic clove
  • sprinkle of parmesan cheese

Instructions

  1. Break the broccoli into florets. Trim the bottom of stems and roughly chop the stems. Put all broccoli and stems into a food processor and pulse a few times until the mixture is the size of rice. You might have to do this in a couple of batches.
  2. In a saute pan, heat one tablespoon of olive oil over medium heat. Add the mushrooms and saute for about 5 minutes or until they start to brown. Stir in the balsamic vinegar and garlic and continue cooking for a few minutes so that the mushrooms are caramelized. Transfer to a bowl when they are done.
  3. Take the other tablespoon of olive oil in the same saute pan over medium high heat. Saute the shallots until they soften- about 4 or so minutes, add the broccoli rice, arugula, and a bit of pepper. Cook the rice stirring frequently for about 3 minutes or until warmed up, but still crisp (don’t want broccoli to get mushy).
  4. Fold in the mushroom, parsley, add cranberries, and put some sprinkle some parmesan cheese on top or your favorite (goat, feta, or cheddar). I like the added crunch of no salt sunflower seeds as well.

Notes

Oxalate: ~15 mg  Added Sugar: 0g  Calcium: 186mg

Nutrition

  • Calories: 288
  • Sugar: 9g
  • Sodium: 114mg
  • Fat: 17g
  • Saturated Fat: 2g
  • Unsaturated Fat: 12g
  • Trans Fat: 0g
  • Carbohydrates: 30g
  • Fiber: 11g
  • Protein: 14g
  • Cholesterol: omg
Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.

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