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Tag: budget friendly

  • Roasted Veggie Strata

    Roasted Veggie Strata

    How to Make Roasted Veggie Strata

    This egg-based entrée is great any time of the day and the leftovers can be an easy grab-and-go lunch for the next day.


    20 min prep time


    8servings


    1/8 of strata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a large baking sheet with cooking spray.
    2. Toss all of the vegetables together and spread evenly on the baking sheet. Spray the vegetables with 5-6 sprays of cooking spray and season with salt-free Spike seasoning.
    3. Roast the vegetables for 30 minutes, then set aside to cool slightly.
    4. Whisk together the eggs, egg whites, dried mustard, sage, salt (optional), and black pepper.
    5. Coat a 9×13-inch casserole dish with cooking spray. Tear four pieces of the whole wheat bread into pieces and layer them on the bottom of the casserole dish. Top with 1/2 the roasted vegetables and 1/4 cup Parmesan cheese. Pour half the egg mixture over the bread, vegetables, and cheese.
    6. Repeat the layering process with the remaining torn bread, vegetables, cheese, and egg mixture. Press down on the casserole with a spatula to ensure all of the bread soaks in the egg mixture. Let the strata sit at room temperature for 15 minutes.
    7. Bake the strata for 30 minutes.
    8. To serve, cut the strata down the middle lengthwise, then cut down the middle width-wise. Cut each half down the middle width-wise again to make 8 equal servings.
    Veggie Rich
    Italian
    Breakfast and Brunch
    Budget Friendly
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of strata


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      50mg

      17%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      384mg
      8%

    Ingredients

    nonstick cooking spray
    1

    white (button) mushrooms (8-ounce, sliced)
    1 package

    medium sweet potato (6-ounce, peeled and diced)
    1

    medium onion (diced)
    1

    medium red bell pepper (seeded and diced)
    1

    Spike seasoning (salt-free)
    1/2 tsp

    eggs
    2

    egg whites
    4

    mustard (dried)
    1 tsp

    fresh sage (chopped)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread (1.5 ounce each )
    8 slice

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Roasted Chicken and Arugula Salad

    Roasted Chicken and Arugula Salad

    How to Make Roasted Chicken and Arugula Salad

    Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
    2. Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
    3. In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
    4. Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
    5. Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
    6. Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.
    Veggie Rich
    Salads
    Main Dish
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      530mg
      11%

    Ingredients

    bone-in, skin-on chicken breasts
    2 lbs

    all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning, salt-free)
    1 tbsp

    balsamic vinegar
    1/4 cup

    garlic (minced or grated)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    olive oil
    2 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    6 cup

    small onion (thinly sliced (equivalent to 1/2 cup))
    1/2

    golden raisins
    1/4 cup

  • Roasted Beet and Chicken Salad with Goat Cheese

    Roasted Beet and Chicken Salad with Goat Cheese

    How to Make Roasted Beet and Chicken Salad with Goat Cheese

    To save time, you can use the chicken breast meat from a rotisserie chicken from the grocery store to make this recipe.


    20 min prep time


    50 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Wrap the beets in aluminum foil and place them on the baking sheet. Lay the chicken breasts on the baking sheet next to the beets. Coat the chicken with cooking spray and season it with the salt (optional) and black pepper. Roast the chicken and beets for 25-30 minutes or until internal temperature of the chicken is 165 degrees F. Remove the chicken breasts from the oven and set aside. Once slightly cool, slice the chicken into thin slices.
    3. Continue to roast the beets until tender, another 15-20 minutes. Remove the beets from the oven and set aside.
    4. Once the beets are cool, peel the skin off and cut each beet into 1/2-inch chunks.
    5. In a medium bowl, whisk together the balsamic vinegar, olive oil, vegetable broth, honey, Dijon mustard, and garlic.
    6. Add the arugula and beet chunks to a large bowl. Pour the dressing over the salad and toss to coat.
    7. Divide the salad among 4 plates. Top each salad with 1/4 of the chicken breast slices, 1 Tbsp. goat cheese and 1 Tbsp. slivered almonds.
    Veggie Rich
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        14g

    • Protein
      23g

    • Potassium
      660mg
      14%

    Ingredients

    nonstick cooking spray
    1

    small beets
    4

    boneless, skinless chicken breasts
    12 oz

    black pepper
    1/4 tsp

    balsamic vinegar
    1/4 cup

    olive oil
    1 tbsp

    low sodium vegetable broth
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    Dijon Mustard
    2 tsp

    garlic (minced or grated)
    1 clove

    Mesclun salad mix
    8 cup

    crumbled goat cheese
    2 tbsp

    slivered almonds (toasted)
    1/3 cup

  • Pesto Chicken Kababs

    Pesto Chicken Kababs

    How to Make Pesto Chicken Kababs

    A quick and easy recipe, these kababs offer a great source of protein. Serve over quinoa or cauliflower rice and pair with side salad for a complete, balanced meal.


    20 min prep time


    7 min cook time


    4servings


    2 Kababs

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bamboo skewers in warm water for at least 30 minutes.

    2. Preheat an indoor or outdoor grill.

    3. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper, and parmesan cheese in a blender or food processor.

    4. Thread alternating pieces of chicken, zucchini, and tomato onto the soaked skewers, using 3 pieces of chicken, 3 pieces of zucchini, and 3 tomatoes.

    5. Brush the kabobs with the basil mixture, coating well.

    6. Grill the kabobs about 7 minutes, brushing with the basil mixture until it is all used. Turn the kabobs frequently until the chicken is cooked through and reaches 165 degrees F.

    Low Carb
    Mediterranean
    Grilling
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Kababs


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      36g

    • Potassium
      1031mg
      22%

    Ingredients

    black pepper
    1/8 tsp

    pine nuts (toasted)
    1/4 cup

    garlic (minced)
    2 clove

    fresh packed basil leaves ((1 bunch of basil))
    1 cup

    olive oil
    1 tbsp

    bamboo skewers
    8

    Parmesan cheese (freshly grated)
    2 tbsp

    boneless, skinless chicken breasts (cut into 24 cubes)
    1 1/4 lbs

    zucchini (cut into 24 pieces)
    2 med

    cherry tomatoes
    24 whole

  • Oven-Barbecued Chicken

    Oven-Barbecued Chicken

    How to Make Oven-Barbecued Chicken

    Who doesn’t like barbecued chicken? A serving of this recipe will go great with a side of greens and some rice. The best part? This dish will only cost you $0.50 per serving.


    20 min prep time


    8servings


    3 ounces (about 1/2 of a chicken breast)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Combine all sauce ingredients in a small saucepan and simmer for 15 minutes over medium-low heat, stirring occasionally.

    2. Place chicken in a 9×13-inch baking dish coated with cooking spray. Cover chicken evenly with 1 cup barbecue sauce.

    3. Back for 20-25 minutes, baste with remaining sauce, and cook another 5-10 minutes (or until chicken is tender and no longer pink).

    Low Carb
    Holidays & Entertaining
    Budget Friendly
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces (about 1/2 of a chicken breast)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%

    • Protein
      19g

    Ingredients

    white vinegar
    1/4 cup

    water
    1/4 cup

    corn oil
    1 tbsp

    ketchup
    1/2 cup

    Worcestershire sauce
    3 tbsp

    onion(s) (finely diced)
    2 tbsp

    brown sugar ((light or dark))
    2 tbsp

    garlic powder
    1/8 tsp

    mustard powder
    2 tsp

    salt
    1/4 tsp

    coarse ground black pepper
    1/8 tsp

    chicken breasts (6-ounce each, boneless, skinless)
    4

    nonstick cooking spray
    1

  • One-Pot Roasted Chicken with Acorn Squash

    One-Pot Roasted Chicken with Acorn Squash

    How to Make One-Pot Roasted Chicken with Acorn Squash

    The apples and cinnamon in this savory one-pot main dish will fill your home with a delicious Autumn aroma.


    5 min prep time


    55 min cook time


    4servings


    1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. Season the chicken with the rosemary. In a Dutch oven or oven-safe pot, heat the oil over medium-high heat. Place the chicken in the pot and sear for 3 minutes per side.
    3. Cut the acorn squash in half lengthwise and scoop out the seeds. Cut each half into quarters; discard ends.
    4. Place the acorn squash and apple slices around the chicken. Drizzle the honey evenly over the squash and apple slices and then sprinkle them with cinnamon. Pour the water over the chicken.
    5. Bake for 45 minutes in the oven, uncovered. To serve, pour some of the juices over the chicken, squash, and apples.
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    One Pot
    Main Dish
    Holidays & Entertaining
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 2 acorn squash wedges, about 4 slices of apple


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      105mg

      35%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      19g

    • Potassium
      615mg
      13%

    Ingredients

    thighs (4-ounce each, boneless, skinless chicken)
    4

    dried rosemary
    1 tsp

    olive oil
    2 tsp

    acorn squash (1-1/4 lbs)
    1

    Granny Smith or other tart apple (cored and sliced)
    1

    honey
    1 tbsp

    ground cinnamon
    1/4 tsp

    water
    1/2 cup

  • Oatmeal Congee

    Oatmeal Congee

    How to Make Oatmeal Congee

    This version of what is a traditionally high-carb porridge is easy to make whole grain and healthy.


    5 min prep time


    15 min cook time


    4servings


    3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oats, broth, and soy sauce to a sauce pan over high heat. Bring to a boil, then reduce to a simmer until the oatmeal is tender, about 10 minutes.
    2. Coat a small nonstick sauté pan with cooking spray. Add the mushrooms and sauté until tender and all liquid is evaporated, about 4 minutes. Add the lime juice and sauté until the liquid has evaporated. Stir the mushrooms into the oatmeal porridge.
    3. Clean the sauté pan, then add cooking spray. Fry the eggs until the yolks are just set.
    4. In a bowl, pour in 3/4 cup oatmeal porridge, top with a fried egg, and 1 1/2 Tsp. scallions and cilantro. Repeat for the remaining 3 bowls.
    Asian
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      185mg

      62%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      370mg
      8%

    Ingredients

    old fashioned rolled oats
    1 cup

    low sodium vegetable broth (low-sodium)
    4 cup

    soy sauce (reduced-sodium)
    1 tbsp

    white (button) mushrooms (sliced)
    1 cup

    lime juice
    1 tbsp

    nonstick cooking spray
    1

    eggs
    4

    green onion (scallion) (sliced )
    2

    cilantro (finely chopped)
    1 tbsp

  • Mushroom Burger

    Mushroom Burger

    How to Make Mushroom Burger

    If you’d like, you can add a slice of reduced-fat Swiss cheese to these burgers. Cheese will add extra calories and fat, but not too many carbs. For a lower carb version, serve the burger in a lettuce wrap instead of a bun.


    5 min prep time


    15 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5 minutes until soft. Place each burger on bun, top with mushrooms. lettuce, and tomato.
    5. This recipe can be made gluten-free by using gluten-free bread and verify all other ingredients are gluten-free.
    Grilling
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      630mg
      13%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat hamburger buns (about 1 1/2 oz. each)
    4

    white (button) mushrooms (sliced)
    8 oz

    romaine lettuce
    4 leaves

    tomato slices
    4

  • Mole Pork Tenderloin with Zucchini and Refried Black Beans

    Mole Pork Tenderloin with Zucchini and Refried Black Beans

    How to Make Mole Pork Tenderloin with Zucchini and Refried Black Beans

    This dish is a great example of the diabetes plate method at work – lean protein (pork tenderloin), starchy beans and low-carb zucchini. If you want to add some dairy, garnish the pork tenderloin with plain, nonfat Greek yogurt.


    20 min prep time


    25 min cook time


    6servings


    3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F.
    2. In a small bowl, whisk together the mole sauce, orange zest, orange juice, garlic, and water. Coat an oven-safe sauté pan with cooking spray over medium-high heat.
    3. Sear the pork tenderloin until brown on all sides. Pour the mole sauce over the pork and cover completely with sauce. Put the pan in the oven and roast for 20 minutes, turning the pork every 5 minutes.
    4. While the pork is roasting, add the olive oil to a medium nonstick sauté pan over medium heat. Add the onions, garlic, and black beans, and sauté for 5 minutes or until the onions are softened.
    5. Add the bean mixture and water to a blender and blend until smooth. Return the beans to the pan and sauté until slightly thickened, about 2 minutes. Set aside.
    6. Add the cooking spray to another medium nonstick sauté pan over medium heat. Add the zucchini and sauté for 3-4 minutes or until the zucchini begins to soften. Add the chili powder, garlic powder, cayenne pepper, black pepper, salt, and lime juice. Sauté 2 more minutes.
    7. Let the pork tenderloin rest for 5 minutes before slicing. Slice the pork into 18 slices and toss the pieces in any remaining mole sauce.
    8. Build your plate with three slices of pork tenderloin (equaling about 3 oz.), 1/4 cup black beans, and 1/2 cup zucchini.
    Fiber Focused
    Mexican/Southwestern
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      3 oz. pork + 1/4 cup black beans + 1/2 cup zucchini


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      29g

    • Potassium
      860mg
      18%

    Ingredients

    garlic (minced or grated)
    2 clove

    small orange (zested and juiced (1 Tbsp. zest, 1/4 cup juice))
    1

    prepared mole sauce
    1 tbsp

    water
    1/4 cup

    nonstick cooking spray
    1

    pork tenderloin (trimmed of all visible fat)
    1 1/4 lbs

    olive oil
    1 tsp

    small onion (diced)
    1

    garlic (chopped)
    1 clove

    black beans (drained and rinsed)
    1 (15.5-oz) can

    water
    1/4 cup

    medium zucchini (diced (about 4 cups))
    3

    chili powder
    1/2 tsp

    garlic powder
    1/2 tsp

    cayenne pepper
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    lime (juiced (1/4 cup juice))
    1

  • Miso Glazed Cod

    Miso Glazed Cod

    How to Make Miso Glazed Cod

    Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.


    15 min prep time


    5 min cook time


    4servings


    1 fish fillet, 3/4 cup stir fry

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

    2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

    3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

    4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

    5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Asian
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish fillet, 3/4 cup stir fry


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      533mg
      11%

    Ingredients

    Nonstick cooking spray
    1

    white fish (such as cod, sea bass or orange roughy)
    1 lbs

    toasted sesame oil (divided)
    1 tbsp

    powdered instant miso soup mix (powder only)
    1 tbsp

    black pepper
    1/4 tsp

    shredded napa cabbage (shredded)
    4 cup

    garlic (grated or minced)
    2 clove

    snow peas (sliced)
    2 cup

    Asian style hot sauce
    1 tbsp