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Tag: budget friendly

  • Mediterranean Chicken Pita

    Mediterranean Chicken Pita

    How to Make Mediterranean Chicken Pita

    Repurpose leftover chicken on this simple and delicious sandwich! It’s a perfect quick and easy work-from-home lunch, or a busy weeknight dinner. If you don’t have tzatziki sauce, you could use plain Greek yogurt instead.

    Double Up: Use leftovers from our Greek Yogurt-Marinated Chicken recipe for even more flavor!


    10 min prep time


    4servings


    1 pita pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium mixing bowl, mix together the chicken and tzatziki sauce.
      Stuff ½ cup of the chicken mixture into each pita pocket.
    2. Top each filled pita pocket with ¼ cup cucumbers, ¼ cup tomatoes, and 2 Tbsp sliced almonds.
    Mediterranean
    Quick & Easy
    No Cook
    Main Dish
    Lunch
    Dinner
    Budget Friendly
    Easy Pantry Recipes
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita pocket


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      26g

    • Potassium
      510mg
      11%

    Ingredients

    cubed cooked chicken
    2 cup

    low-fat tzatziki sauce or nonfat plain Greek yogurt
    1/2 cup

    whole grain pocket style pitas (cut in half to make 4 pita pockets)
    2

    diced cucumber
    1 cup

    diced tomato
    1 cup

    unsalted, sliced dry-roasted almonds
    1/2 cup

  • Greek Yogurt-Marinated Chicken

    Greek Yogurt-Marinated Chicken

    How to Make Greek Yogurt-Marinated Chicken

    A simple marinade using the versatile ingredient Greek yogurt makes this tender, flavor-packed chicken dish a crowd-pleaser at dinner-time! Toss vegetables like Brussels sprouts or broccoli onto the pan to bake alongside the chicken for an easy sheet-pan dinner. 
    Double up: Make extra chicken tonight and use the leftovers for our Mediterranean Chicken Pita for lunch tomorrow.


    10 min prep time


    40 min cook time


    6servings


    about 4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a gallon-size resealable plastic bag. Set aside.
    2. In a small mixing bowl, combine the remaining ingredients to make the
      marinade. Pour the marinade over the chicken to coat. Squeeze any extra air out of the bag and seal it.
    3. Marinate the chicken in the refrigerator for at least 1 hour or overnight.
    4. Once the chicken has finished marinating, discard any unabsorbed marinade. Cook the chicken in the oven at 400° F for 35 to 40 minutes, or until the internal temperature reaches 165° F.
    Low Carb
    CKD Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Gluten-Free
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      about 4 oz


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      250mg
      5%

    Ingredients

    boneless, skinless chicken breasts
    1 3/4 lbs

    Plain Nonfat Greek yogurt
    2/3 cup

    olive oil
    1 tbsp

    lemon (zested and juiced)
    1

    garlic (crushed or minced)
    1 clove

    dried oregano
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Spinach and Turkey Meatballs

    Spinach and Turkey Meatballs

    How to Make Spinach and Turkey Meatballs

    Serve up these tender meatballs for a fun twist on Italian night! Serve over zucchini noodles for a lower carb dish.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    20 min prep time


    20 min cook time


    6servings


    4 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Place all ingredients (except cooking spray) in a large mixing bowl and mix together thoroughly.
    3. Spray a 9×13-inch baking pan with cooking spray. Roll meat mixture into 24 golf ball-sized meatballs (about 2 tbsp each) and place the balls evenly spaced on the baking pan. Bake in the oven for 20 minutes.
    4. Remove meatballs from the oven and serve hot. Enjoy with 3/4 cup whole wheat pasta and 1/3 cup of your favorite tomato sauce, if desired.
    Low Sodium
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Italian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      4 meatballs


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      90mg

      30%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      320mg
      7%

    Ingredients

    lean ground turkey
    1 lbs

    egg
    1

    freshly grated parmesan cheese
    3 tbsp

    whole-wheat bread crumbs
    1/2 cup

    garlic (minced)
    2 clove

    dried basil
    2 tsp

    fresh ground black pepper
    to taste

    frozen chopped spinach (thawed and water squeezed out)
    10 oz

    nonstick cooking spray
    1

  • Pecan-Crusted Pork Tenderloin with Apples and Onions

    Pecan-Crusted Pork Tenderloin with Apples and Onions

    How to Make Pecan-Crusted Pork Tenderloin with Apples and Onions

    This recipe comes together quickly, with the perfect combination of sweet and savory ingredients. It’s sure to please!


    10 min prep time


    30 min cook time


    6servings


    2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. In a small bowl, combine sage, garlic, salt, pepper, 1 tsp olive oil, and pecans. Mix well. Pat pork tenderloin dry and brush with 2 tbsp olive oil. Top with a layer of pecan mixture and set aside.
    3. Heat remaining 2 tsp olive oil in a large ovenproof skillet over medium heat. Add onion and apples and saute for 5 minutes. Move apples and onions to the sides of the pan, and place the pork tenderloin in the center. Move the pan to the preheated oven, and cook for 20-25 minutes, or until the internal temperature reaches 145 degrees F.
    4. To serve, cut pork into 12 equal slices and top with apple and onion mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      430mg
      9%

    Ingredients

    fresh sage (minced)
    1 tbsp

    garlic (minced)
    1 clove

    salt
    1/4 tsp

    fresh ground black pepper
    to taste

    olive oil (divided use)
    5 tsp

    chopped pecans
    1/4 cup

    pork tenderloin
    1 1/2 lbs

    medium onion (sliced)
    1

    Braeburn apple (sliced into 1/2-inch thick slices)
    1

  • Bruschetta-Stuffed Mushrooms

    Bruschetta-Stuffed Mushrooms

    How to Make Bruschetta-Stuffed Mushrooms

    Bruschetta is a colorful and delicious appetizer for any gathering. For a lower carb option, try this simple bruschetta stuffed in mushrooms instead of serving it on the traditional baguette.

    This recipe can be found in The Diabetes Superfoods Cookbook and Meal Planner.  

     


    10 min prep time


    20 min cook time


    7servings


    2 mushroom caps

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Cut tomatoes into quarters and set aside.
    2. In a skillet, heat olive oil and add garlic. Saute garlic for about 1 minute. Add tomatoes and continue to saute for about 4 minutes. Remove from heat and stir in basil and both cheeses.
    3. Remove stems from mushrooms and fill with tomato mixture. Bake in oven for 15 minutes.
    4. Let cool slightly, then drizzle with balsamic vinegar. Serve warm.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Appetizers
    Budget Friendly
    Holidays & Entertaining
    Snacks
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    Nutrition facts

    7 Servings



    • Serving Size

      2 mushroom caps


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      3mg

      1%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      270mg
      6%

    Ingredients

    grape tomatoes
    1 pints

    olive oil
    2 tsp

    garlic
    2 clove

    dried basil
    2 tsp

    2% mozzarella cheese
    1/3 cup

    freshly grated parmesan cheese
    2 tbsp

    large “stuffer” mushrooms
    14 oz (about 14 mushrooms)

    balsamic vinegar
    1 tbsp

  • Caldo Verde (Green Soup)

    Caldo Verde (Green Soup)

    How to Make Caldo Verde (Green Soup)

    This classic Portuguese Soup is satisfying in every way. Traditionally, the soup is done with water, but chicken stock adds greater depth of flavor in this recipe. Chicken sausage instead of the traditional chorizo makes for a more diabetes-friendly dish. The kale adds a vibrant green color that gives Caldo Verde it’s name. Feel free to play with different types of greens like collard greens or spinach.
    *Look for fully cooked chicken sausage (your choice of flavor) with <500 mg sodium per 3 oz link.


    20 min prep time


    40 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 tablespoons of olive oil in a large soup pot, add the sausage and cook until it’s lightly golden all over, about 5 minutes. Using a slotted spoon, remove the sausage from the pan, transfer to a bowl and cover with aluminum foil to keep warm.
    2. Meanwhile, add the remaining 1 tablespoon olive oil to the pan. Add the garlic and cook until it just starts to turn golden, about 2 minutes. Add the onions and cook, stirring frequently, until it’s soft and translucent, about 4 minutes. Then add the potatoes and mix well, allowing them to get hot, stirring occasionally with a wooden spoon, about 4 minutes.
    3. Add the cooked sausage back to the pot along with the chicken stock. Cover the pot and bring the soup to a boil, then lower the heat and simmer gently until the potatoes are just cooked and fork-tender, about 15 minutes.
    4. Add the greens and cook at a gentle simmer until the kale is bright green and wilted, about 5 minutes. If you want to prepare the soup ahead of time, hold the kale and add just 5 minutes before serving. Season with salt, black pepper, and a pinch of cayenne pepper for heat.
    Latin American
    Budget Friendly
    Dinner
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      12g

    • Potassium
      530mg
      11%

    Ingredients

    olive oil
    3 tbsp

    lower sodium chicken sausage* (sliced into coins or half moons)
    3/4 lbs

    garlic (minced)
    3 clove

    large onion (diced)
    1

    Yukon gold potatoes (peeled and cut into 1/2-inch chunks)
    1 lbs

    low-fat, reduced-sodium chicken broth
    6 cup

    lucinato kale or other greens (stems discarded and roughly chopped)
    1/2 lbs

    kosher salt
    1/2 tsp

    black pepper
    1 pinch

    cayenne pepper
    to taste

  • Roasted Brussels Sprouts and Butternut Squash

    Roasted Brussels Sprouts and Butternut Squash

    How to Make Roasted Brussels Sprouts and Butternut Squash

    Roasting veggies brings out their sweetness as they develop a caramelized coating. Try roasting any of your favorite vegetables and experiment with different herbs for variety. To save time when cooking with butternut squash, buy prepackaged squash and cut down larger chunks.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    10 min prep time


    25 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F.
    2. Slice Brussels sprouts in half. Cut larger pieces of squash into 1-inch cubes.
    3. Place sprouts and squash in a large bowl and drizzle with olive oil. Stir in thyme, and toss to coat.
    4. Spread the sprouts and squash in a single layer in a baking pan and bake for 25 minutes, until the veggies are tender and beginning to brown.
    Veggie Rich
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh Brussels sprouts
    12 oz

    butternut squash (about 3 1/2 cups)
    20 oz

    olive oil
    1 tbsp

    dried thyme
    2 tsp

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Smoky Chicken and Three Bean Salad

    Smoky Chicken and Three Bean Salad

    How to Make Smoky Chicken and Three Bean Salad


    Smoked paprika and cumin give the chicken a delicious smoky flavor. This all-in-one meal is perfect for budget-friendly meal prepping: pack each serving in a tightly sealed container for a grab-and-go lunch throughout the week!

    Double Up: Double the chicken when making Smoky Pan-Roasted Chicken with Potatoes and Beans and use the leftovers in this recipe.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
    2. Heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
    3. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
    4. While the chicken finishes cooking, place the green beans in a large microwave-safe bowl and microwave on high for 2 minutes.
    5. When the chicken is done cooking, chop into 1-inch pieces. Mix the chicken with the cooked green beans, chickpeas, kidney beans, and dressing. Toss well. Add the pepper and toss again.
    6. Divide the chicken-and-bean salad mixture into 4 servings (3 cups each) and
      spoon onto individual romaine leaves to create lettuce “boats.” Or place 1 cup of
      chopped romaine on each plate, topping each with 3 cups of the chicken mixture.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      155mg

      52%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      820mg
      17%

    Ingredients

    smoked paprika
    2 tsp

    cumin
    2 tsp

    honey
    2 tbsp

    olive oil spray
    1

    boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs

    fresh or frozen green beans (trimmed and cut into 1 inch pieces)
    1/2 lb

    low sodium canned chickpeas (rinsed and drained)
    3/4 cup

    low-sodium canned kidney beans (rinsed and drained)
    1 cup

    black pepper
    1/4 tsp

    reduced-fat oil-and-vinegar dressing
    1/4 cup

    romaine lettuce or other salad green
    4 cup

  • Smoky Pan Roasted Chicken with Potatoes and Beans

    Smoky Pan Roasted Chicken with Potatoes and Beans

    How to Make Smoky Pan Roasted Chicken with Potatoes and Beans

    Smoked paprika gives this pan-roasted chicken a delicious smoky flavor. Potatoes and green beans round out your plate for a budget-friendly meal in less than 30 mintues (and less than $2.50 a plate!)

    Double Up: Double the chicken in this recipe and save the leftovers for Smoky Chicken and Three Bean Salad later in the week.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 minues cook time


    4servings


    5 oz chicken, 3/4 cup potatoes, and 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
    2. Place the potatoes in a large saucepan. Fill the pan with enough cold water to cover the potatoes. Cover with a lid and simmer for 10 minutes.
    3. While the potatoes are simmering, heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
    4. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
    5. While the chicken finishes cooking, add the green beans to the pan with the potatoes and continue to simmer, uncovered, for 5 minutes, or until the potatoes are cooked through.
    6. Remove the chicken from the stove. Drain the vegetables, place them in a bowl, and toss with the olive oil, salt, and pepper. Serve the veggies with the chicken.
    Fiber Focused
    Quick & Easy
    Main Dish
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      5 oz chicken, 3/4 cup potatoes, and 1 cup green beans


    • Amount per serving



      Calories





      430

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.7g

        19%
      • Trans Fats
        0g

    • Cholesterol
      155mg

      52%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        11g

    • Protein
      32g

    • Potassium
      950mg
      20%

    Ingredients

    smoked paprika
    2 tsp

    cumin
    2 tsp

    honey
    2 tbsp

    red or yellow baby potatoes (washed and cut into 1-inch pieces)
    1 lbs

    olive oil spray
    1

    boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs

    fresh green beans (trimmed and cut into 1-inch pieces)
    1 lbs

    fresh cilantro (chopped)
    1/2 cup

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp