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Tag: budget friendly

  • Beef Fajitas

    Beef Fajitas

    How to Make Beef Fajitas

    Use leftover steak from this Coffee-Rubbed Steak recipe for a super easy weeknight dinner! Or start with a 1-1/2 pound strip steak, cooked on the grill or stovetop to your desired doneness. 

     


    10 min prep time


    10 min cook time


    4servings


    1 fajita

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell pepper. Sauté for 5 minutes. Add the cooked sliced steak and sauté for 2 to 3 minutes to warm. Sprinkle with salt.

    2. Wrap the tortillas in damp paper towels and microwave on high for 1 minute.

    3. Place each tortilla on a plate. Divide the steak, onions, and peppers among the 4 tortillas. Wrap and serve. These fajitas go well with a green salad.

    Fiber Focused
    Mexican/Southwestern
    One Pot
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fajita


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        5.8g

        29%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      45g

    • Potassium
      820mg
      17%

    Ingredients

    canola oil
    2 tsp

    onion(s) (sliced)
    2 cup

    bell peppers (sliced)
    2 cup

    lean strip steak (cooked, sliced)
    20 oz

    salt
    1/4 tsp

    whole wheat flour tortillas
    4 (8-inch)

  • Coffee-Rubbed Steak

    Coffee-Rubbed Steak

    How to Make Coffee-Rubbed Steak

    Fragrant coffee and spices infuse the steak with a unique smoky, spicy flavor. Use half the steak for dinner tonight, and save the other half to make Beef Fajitas later in the week.

    While the steak is resting, add a little more oil to the pan that you cooked the steak in, and use it to sauté sweet potatoes or other vegetables like bell pepper, squash, or green beans. Your side dish will pick up flavor from the pan, and you’ll only have one pan to wash!

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer.


    5 min prep time


    10 min cook time


    8servings


    5 oz steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the espresso, onion powder, paprika, chili powder, and brown sugar together. Spread the mixture on both sides of the steak, pressing it into the meat.
    2. Heat the oil in a large nonstick skillet over medium heat. Add the steak and sauté for 5 minutes, watching to make sure the spices do not burn. Flip the steak and cook for
      another 5 minutes or until the steak reaches your desired doneness. A meat thermometer inserted into the steak should read 125° F for rare and 145° F for medium rare.
    3. Move the steak to a cutting board and pour the pan juices over it. Let it rest for 10 minutes, then slice. If you’d like to reserve some for another recipe, place in a tightly sealed container and refrigerate for up to 3 days.
    Low Sodium
    Low Carb
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      5 oz steak


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      590mg
      13%

    Ingredients

    ground espresso or instant coffee
    1 tbsp

    onion powder
    1 tbsp

    smoked paprika
    1 tbsp

    chili powder
    1 tsp

    brown sugar
    1/2 tbsp

    lean strip steak (visible fat removed)
    3 lbs

    olive oil
    2 tbsp

  • Herbs de Provence Roasted Chicken Breasts

    Herbs de Provence Roasted Chicken Breasts

    How to Make Herbs de Provence Roasted Chicken Breasts

    This elegant entree requires only 5 minutes of prep time and only 4 ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have the blend on hand, you could make your own, or use dried rosemary instead. Pair with a simple vegetable side dish like Easy Middle Eastern Green Beans.


    5 min prep time


    45 min cook time


    2servings


    1 breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place the chicken in a baking pan. Brush the chicken skin with the oil. Sprinkle with the herbs de Provence and salt.

    3. Roast until the chicken is well done (internal temperature of at least 165°F) and skin is crisped and browned, about 40–45 minutes.

    4. Let stand for at least 5 minutes. If desired, drizzle the chicken with any pan juices. Serve.

    Low Carb
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 breast


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      310mg
      7%

    Ingredients

    bone-in, skin on chicken breasts
    2 (10-oz) breasts

    olive oil
    1 tsp

    dried herbs de Provence or crushed rosemary
    1 1/2 tsp

    salt
    1/4 tsp

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves

  • Instant Pot Panko-Crusted Cod

    Instant Pot Panko-Crusted Cod

    How to Make Instant Pot Panko-Crusted Cod

    Create perfectly steamed fish in minutes in your Instant Pot! These perfectly tender cod fillets are topped lemony bread crumbs for a delightful crunch. Whip up a quick vegetable side, like this Zesty Broccolini and Garlic, for a light meal in under 30 minutes.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    8 min cook time


    4servings


    4 oz fish with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Sauté button, then press the Adjust button to “More” or “High.” When the display says “Hot,” add the bread crumbs and cook for 2 minutes, or until golden
      brown, stirring frequently. Stir in the oil, lemon zest, and salt. Remove from the pot and set aside on a plate.
    2. In a small bowl, combine the mayonnaise, lemon juice, and thyme. Spread equal amounts over the top of each cod fillet.
    3. Place the water and a steamer basket in the Instant Pot. Add the fish to the steamer basket, mayonnaise side up. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 3 minutes.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid. Remove the steamer basket and fish from the pot. Serve the fish topped with the bread crumb mixture. Serve with the lemon wedges to squeeze over all.
    Seafood
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz fish with topping


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    • Potassium
      740mg
      16%

    Ingredients

    panko bread crumbs
    1/2 cup

    olive oil
    2 tbsp

    lemon zest
    2 tsp

    salt
    1/4 tsp

    light mayonnaise
    1/4 cup

    lemon juice
    2 tsp

    dried thyme
    1/2 tsp

    cod or other white fish
    4 (6-oz) fillets

    water
    1 cup

    lemon (cut into 4 wedges)
    1

  • Herbed Soft Scrambled Eggs on Toast

    Herbed Soft Scrambled Eggs on Toast

    How to Make Herbed Soft Scrambled Eggs on Toast

    Fresh herbs turn ordinary scrambled eggs into something special! Use whatever herbs you have on hand, or try any of these dynamic duos: parsley and mint, dill and chives, parsley and tarragon, or mint and basil. 

    For the fluffiest scrambled eggs, try gently folding rather than continuously stirring them. All you’ll do is slowly scrape up beaten eggs as they cook using a flexible silicone spatula, one row at a time, while folding (gently flopping!) the cooked egg portion on top of the runnier portion. Continue just until there’s no more runniness.
     


    7 min prep time


    5 min cook time


    2servings


    1 topped toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread in a toaster or toaster oven to desired doneness.
    2. While the bread is toasting, prepare the eggs: fully heat the oil in a medium stick-resistant skillet over medium-low heat. Pour the eggs into the hot skillet and cook while gently stirring (or folding) the mixture until the eggs are no longer runny, yet are still moist, about 1 1/2–2 minutes. Remove the skillet from the heat, sprinkle with the salt, and gently stir (or fold) in the herbs.
    3. Transfer the toasts to plates. Top each toast with half the herbed eggs. If desired, sprinkle with freshly ground black pepper to taste. Serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 topped toast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g

    • Protein
      11g

    • Potassium
      190mg
      4%

    Ingredients

    sprouted whole-grain or whole-wheat bread
    2 slices

    olive oil
    1 tsp

    eggs
    2

    salt
    1/8 tsp

    loosely packed chopped fresh herbs
    1/4 cup

  • Crunchy Coleslaw Turkey Sandwich

    Crunchy Coleslaw Turkey Sandwich

    How to Make Crunchy Coleslaw Turkey Sandwich

    This super simple sandwich packs a lot of flavor from coleslaw and salsa. It’s perfect for a light lunch! Use leftover Thanksgiving turkey for a lighter take on the traditional leftover turkey sandwich.


    10 min prep time


    2servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half of the turkey on each of two slices of bread. Spoon coleslaw on top of turkey, then top each sandwich with the remaining bread slices. Serve with extra coleslaw on the side.
    2. Toss drained coleslaw with salsa and add black pepper to taste.
    3. Drain coleslaw in a colander.
    Fiber Focused
    Kid Friendly
    Sandwiches
    Quick & Easy
    Budget Friendly
    Cooking for 1 or 2
    Lunch
    No Cook
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    Nutrition facts

    2 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      40g

    Ingredients

    whole wheat bread
    4 slices

    black pepper
    to taste

    no-sugar-added salsa
    2 tbsp

    Prepared or deli coleslaw
    1/2 cup

    turkey breast (sliced)
    1/2 lbs

  • Kidney Bean Stew

    Kidney Bean Stew

    How to Make Kidney Bean Stew

    Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

    Receta en Español aquí


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
    Fiber Focused
    Low Sodium
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      490mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    garlic (minced)
    2 clove

    peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)

    no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can

    unsalted chicken broth
    1 1/2 cup

    no-salt-added tomato sauce
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    chopped cilantro
    1/4 cup

  • Seasonal Baked Whitefish Pouch

    Seasonal Baked Whitefish Pouch

    How to Make Seasonal Baked Whitefish Pouch

    Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.


    12 min prep time


    18 min cook time


    4servings


    1 pouch

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.

    2. Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.

    3. Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.

    4. Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.

    Low Carb
    One Pot
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pouch


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    • Potassium
      860mg
      18%

    Ingredients

    bite-size nonstarchy vegetables, such as broccoli, peppers, yellow squash, and zucchini
    4 cup

    extra virgin olive oil (divided)
    6 tsp

    sea salt (divided)
    1/2 tsp

    white fish such as halibut or cod (divided into 4 (4-oz) fillets)
    16 oz

    shallot (finely chopped, divided)
    1 whole

    lemon juice (divided)
    4 tsp

    dried herbs, such as rosemary or oregano
    1 tsp

  • Easy Middle Eastern Green Beans

    Easy Middle Eastern Green Beans

    How to Make Easy Middle Eastern Green Beans

    This dish is inspired by a Lebanese dish called loubieh. It’s simply green beans and grape tomatoes cooked with a just-right amount of extra-virgin olive oil and seasoned with cinnamon and sea salt. It comes together quickly and can easily be made while the rest of your meal cooks. Pair it with a simple protein dish, like this Balsamic Glazed Salmon, for a quick and easy weeknight dinner. 

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    6 min prep time


    12 min cook time


    2servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the green beans and tomatoes, cover, and cook until the green beans are tender yet crisp and the tomatoes are fully softened, about 10 minutes. Toss with tongs a couple of times throughout the cooking.

    2. Sprinkle the vegetables with the cinnamon and salt. Toss to combine, and then serve.

    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Cooking for 1 or 2
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      240mg
      5%

    Ingredients

    extra virgin olive oil
    2 tsp

    fresh green beans (stem ends trimmed)
    8 oz

    grape tomatoes
    1 cup

    ground cinnamon
    1/4 tsp

    salt
    1/8 tsp