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Category: Recipe

  • Chicken Joes

    Chicken Joes

    How to Make Chicken Joes

    OK, so time for a confession. While we always had home-cooked meals, we also always had a can of Sloppy Joe mix tucked into the corner of the pantry for when we got lazy. Knowing now that processed foods are not healthy, I developed these Chicken Joes that are much more diabetes-friendly with all the same taste of the sloppy Joes of childhood. With extra vegetables, this version makes the grade.


    15 min prep time


    20 min cook time


    8servings


    1 open-faced sandwich

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    Step-By-Step Instructions:

    1. In a large skillet, cook the ground chicken, onion, garlic, chili powder, paprika, salt, and pepper over medium heat until meat is browned, about 5–6 minutes.
    2. Add in the green or red pepper and zucchini and cook over low heat for about 5 minutes, until vegetables are tender. Add the diced tomatoes and BBQ sauce and simmer for 10 minutes.
    3. Serve the mixture over half of a toasted bun.
    Comfort Food
    Kid Friendly
    Dinner
    Lunch
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1 open-faced sandwich


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      10g

    Ingredients

    ground chicken
    3/4 lbs

    small onion (minced)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tsp

    paprika salt (to taste)
    1/2 tsp

    red or green bell pepper (chopped)
    1

    zucchini (diced)
    3/4 cup

    14 1/2-ounce can diced tomatoes (drained)
    1

    bottled BBQ sauce (look for a brand with the lowest amount of sugar)
    1/2 cup

    whole wheat hamburger buns (toasted )
    4

  • Chicken Kale Salad with Fresh Ginger Dressing

    Chicken Kale Salad with Fresh Ginger Dressing

    How to Make Chicken Kale Salad with Fresh Ginger Dressing

    This quick and easy salad is ready in a snap with just a few ingredients, perfect for a balanced and quick lunch or side dish.


    5 min prep time


    12 min cook time


    4servings


    2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing

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    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the chicken with cooking spray, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, if desired. Cook 6 minutes on each side or until no longer pink in center. Let cool and thinly slice.
    2. Place equal amounts of the greens and chicken on four dinner plates. Whisk together the salad dressing and ginger until well blended. Spoon equal amounts over all.
    Veggie Rich
    Low Carb
    Lunch
    Main Dish
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      760mg
      16%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    packed spinach with baby kale greens
    8 cup

    lite raspberry salad dressing (light)
    3/4 cup

    gingerroot (grated)
    2 tsp

  • Chicken Cheddar Rice with Asparagus

    Chicken Cheddar Rice with Asparagus

    How to Make Chicken Cheddar Rice with Asparagus

    Who doesn’t love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!


    4servings


    1 1/4 cups

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    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 1/2 hours or on low for 3 hours.
    2. Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.
    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      45mg

      15%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      574mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    water
    2 cup

    chicken thigh meat (boneless, skinless, trimmed of fat and cut into bite-size pieces)
    8 oz

    onion(s) (diced)
    1 1/2 cup

    uncooked brown rice (preferably parboiled variety)
    1 cup

    medium garlic cloves (minced)
    4 clove

    chicken bouillon granules (sodium-free)
    2 tsp

    thyme leaves (dried)
    1/2 tsp

    fresh asparagus tips (broken in 2-inch pieces, or frozen French cut green beans, thawed)
    2 cup

    salt
    1/2 tsp

    cheddar cheese ((1/2 cup) reduced-fat, shredded sharp)
    2 oz

  • Chicken Caesar Salad Lunch Wraps

    Chicken Caesar Salad Lunch Wraps

    How to Make Chicken Caesar Salad Lunch Wraps

    If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap. Use cooked rotisserie chicken from your grocery store to save time.

     


    10 min prep time


    4servings


    1 wrap

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    Step-By-Step Instructions:

    1. In a medium bowl, mix together all the ingredients except for the tortillas. Coat the salad evenly with the dressing

    2. Spread 1 heaping cup of the chicken salad mixture onto the tortilla. Fold the left and right sides of the wrap in until they touch and roll from the bottom to make a wrap.

    3. Repeat procedure for remaining 3 wraps.

    Veggie Rich
    Fiber Focused
    Italian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      50mg

      17%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      280mg
      6%

    Ingredients

    cooked chicken (diced )
    1 1/2 cup

    light Caesar salad dressing
    3 tbsp

    Parmesan cheese (freshly shredded)
    3 tbsp

    romaine lettuce (chopped)
    4 cup

    tortillas (10-inch, low-carb)
    4 med

  • Chicken and Wild Rice Soup

    Chicken and Wild Rice Soup

    How to Make Chicken and Wild Rice Soup

    Wild rice is a whole-grain and a healthier option than white rice. This soup is hearty and perfect on a cold winter day.


    20 min prep time


    9servings


    about 1 cup

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    Step-By-Step Instructions:

    1. Melt the margarine in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the carrots, celery, and mushrooms, and sauté for 5 minutes.
    2. Add the chicken broth, water, thyme, black pepper, and salt.
    3. In a small cup, mix together the corn starch and 1 Tbsp. cold water. Add the mixture to the soup.
    4. Bring to a boil and stir in the rice.
    5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken and stir well.
    Comfort Food
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      395mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      360mg
      8%

    Ingredients

    margarine (trans-fat-free)
    2

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    44 oz

    water
    1 cup

    dried thyme (dried)
    1/4 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    Cornstarch
    1 tbsp

    cold water
    1 tbsp

    wild rice
    1 cup

    cooked chicken (diced)
    2 cup

  • Chicken And Vegetables En Papillote

    Chicken And Vegetables En Papillote

    How to Make Chicken And Vegetables En Papillote

    This is a dramatic dish to serve to guests. When you place the parchment package on each guest’s dinner plate, the steam and the flavors are intoxicating! Fish fillets also work well in this recipe.


    15 min prep time


    30 min cook time


    4servings


    1 package

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    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Cut four sheets of parchment (about 18 inches long) and then fold each in half lengthwise. Cut each in a 1/2 heart shape, which will make a heart when fully open.
    3. Working on 1/2 of the heart, layer as follows: potatoes, chicken breast, garlic, rosemary, and thyme, 6 green beans, 4 pieces carrot, and 4 pieces yellow squash. Sprinkle with Stress Free Cooking Seasoning Blend and wine.
    4. Fold the parchment in half and crimp edges all the way around to seal tightly. Place on baking sheet and place in the preheated oven. Bake 25–30 minutes.
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 package


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      28g

    • Potassium
      895mg
      19%

    Ingredients

    Parchment Paper
    1

    Yukon gold potatoes (about 1 small potato per person)
    4

    chicken breasts (boneless, skinless, approximately 4 ounces each)
    4

    garlic (minced)
    4 clove

    fresh rosemary
    4 sprig

    fresh thyme
    4 sprig

    fresh green beans
    24

    baby carrots (halved lengthwise)
    12

    small yellow squash (cut into 16 julienned pieces)
    1

    Stress Free Cooking Seasoning Blend
    1 tsp

    dry white wine (such as Pinot Grigio, Soave, Orvieto, or Sauvignon Blanc)
    1/2 cup

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

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    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    32 oz

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

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    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Chicken and Spinach Enchiladas

    Chicken and Spinach Enchiladas

    How to Make Chicken and Spinach Enchiladas

    Trying to eat more veggies? Here’s a great way to incorporate veggies into an everyday dish. Short on time? Use a cooked rotisserie chicken from your local grocery store.


    20 min prep time


    5servings


    2 enchiladas

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    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
    2. In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
    3. Scoop 1/4 cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
    4. Pour enchilada sauce over tortillas. Bake 25 minutes.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cooked chicken breast (shredded)
    8 oz

    frozen spinach (chopped, thawed and drained)
    9 oz

    garlic (minced)
    1 clove

    cumin
    1/2 tsp

    fresh cilantro
    1 tbsp

    black pepper
    1/4 tsp

    cheddar cheese (reduced-fat, shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    3 tbsp

    corn tortillas (6-inch, heated)
    10

    canned green enchilada sauce
    8 oz

  • Chicken and Dumplings

    Chicken and Dumplings

    How to Make Chicken and Dumplings

    Try these chicken and dumplings for a budget-friendly family dinner. Add a side of roasted green beans to complete your meal.


    15 min prep time


    6servings


    2cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the flours, baking soda, baking powder, sage, salt (optional), and pepper in a medium bowl. Add yogurt, egg, and water and knead to make a slightly sticky dough. Cover the bowl and set aside.
    2. Add cooking spray and olive oil to a large soup pot over medium high heat. Add the onion, carrots, celery, and mushrooms. Sauté for 5-7 minutes or until the vegetables are softened.
    3. Add the chicken and broth, and bring to a boil. Reduce to a simmer for 5 minutes.
    4. Roll the dough out into an 8 inch disk that is 1/2-inch thick. Cut the dough into 1 inch pieces and drop the dumplings into the simmering broth. Stir frequently until all the dumplings are added.
    5. Simmer the dumplings for 10 minutes and serve.
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2cups


    • Amount per serving



      Calories





      315

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      100mg

      33%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      810mg
      17%

    Ingredients

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    ground sage
    1/2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    eggs
    1

    cold water
    1 tbsp

    nonstick cooking spray
    1

    olive oil
    1 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (sliced)
    8 oz

    chicken breasts (boneless, skinless, diced)
    1 1/2 lbs

    low sodium chicken broth (fat-free, low-sodium)
    8 cup