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Tag: budget friendly

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Mexican-Style Stuffed Bell Peppers

    Mexican-Style Stuffed Bell Peppers

    How to Make Mexican-Style Stuffed Bell Peppers

    In this Latin twist on stuffed bell peppers, black beans replace the traditional rice and salsa stands in for the standard tomato sauce.

    This recipe from The Diabetes & Heart Healthy Diabetes Cookbook, 2nd edition, co-published with the American Heart Association. To order directly from the American Diabetes Association, click here.


    10 min prep time


    50 min cook time


    4servings


    1 stuffed bell pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375°F.
    2. In a microwave oven, place the bell peppers with the cut side up on a paper towel. Microwave on 100% power (high) for 4–5 minutes, or until tender-crisp. Transfer with the cut side up to a 9-inch square baking dish or shallow casserole dish.
    3. Meanwhile, lightly spray a large skillet with cooking spray. Heat over medium heat. Cook the chopped bell pepper tops, onion, and garlic for 5 minutes, stirring occasionally.
    4. Stir in the beef. Cook for 5 minutes, stirring occasionally to turn and break up the beef. Discard any drippings.
    5. Sprinkle the beef mixture with the chili powder, cumin, and salt. Cook for 1 minute. Stir in the salsa. Remove from the heat.
    6. Gently stir in the beans and 1/2 cup cilantro. Spoon the beef mixture into the peppers. Cover the baking dish with aluminum foil.
    7. Bake for 30 minutes, or until heated through. Remove from the oven. Sprinkle the Mexican blend cheese over the beef mixture. Let stand for 5 minutes.
    8. Top the peppers with the sour cream. Sprinkle with the remaining 2 tablespoons cilantro.
    Fiber Focused
    Veggie Rich
    Latin American
    Mexican/Southwestern
    Appetizers
    Dinner
    Main Dish
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed bell pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        7g

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    large red or green bell peppers, or a combination (stems, seeds, and ribs discarded, tops chopped and reserved)
    4

    nonstick cooking spray
    1

    onion(s) (chopped)
    1/2 cup

    medium garlic (minced)
    3 clove

    ground beef (95% fat-free)
    8 oz

    chili powder
    2 tsp

    ground cumin
    1 tsp

    salt
    1/8 tsp

    low-sodium salsa
    3/4 cup

    no-salt-added canned black beans (rinsed and drained)
    1 cup

    fresh cilantro (chopped, divided use)
    1/2 cup plus 2 tbsp

    shredded cheddar cheese, or use Mexican blend, Monterey Jack, or pepper jack
    1/4 cup

    light sour cream
    1/4 cup

  • Mediterranean Lentil Soup

    Mediterranean Lentil Soup

    How to Make Mediterranean Lentil Soup

    Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.


    20 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.

    2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.

    3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

    Fiber Focused
    Mediterranean
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      505mg
      11%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    garlic (minced)
    2 clove

    Italian turkey sausage ((meat squeezed out of casing), sliced)
    6 oz

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

    tomato(es) (14-ounce, diced)
    1 large

    water
    3 cup

    dried lentils
    1 cup

    black pepper
    1/2 tsp

    dried oregano
    1/4 tsp

    bay leaves
    1 leaves

  • Low Carb Lunchbox

    Low Carb Lunchbox

    How to Make Low Carb Lunchbox

    Pack your lunch the night before to start your morning with little stress! This power lunch is packed with protein, healthy fats, and fiber to power you through your day. Plus it’s quick and easy to assemble!


    15 min prep time


    1serving


    1 lunchbox

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwich by layering the ham, cheese, and avocado on the lettuce leaf, then roll it tightly and wrap in plastic wrap. Serve the sandwich with the egg whites, almonds, green apple, and baby carrots.
    Fiber Focused
    Kid Friendly
    Lunch
    Budget Friendly
    Foodie
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchbox


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        19g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    reduced-sodium deli ham
    1 1/2 oz

    reduced-fat colby jack cheese
    1/2 oz

    avocado (mashed)
    1/4

    large bibb lettuce leaf
    1

    hard-boiled egg whites
    2

    unsalted roasted almonds
    12

    green apple (whole or sliced)
    1

    baby carrots
    3

  • Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder

    How to Make Jalapeño Chicken and Corn Chowder

    This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
     


    25 min prep time


    30 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
    2. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
    3. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
    4. Add the chicken and heat through. Remove the pot from the heat.
    5. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
    Low Sodium
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Main Dish
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    medium yellow onion (peeled and chopped)
    1

    medium carrots (peeled and chopped)
    2

    celery (chopped)
    2 stalks

    medium jalapeño peppers (seeded and chopped)
    2

    garlic (peeled and smashed)
    2 clove

    ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
    4

    no-salt seasoning (such as Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    fat-free, low-sodium chicken broth
    4 cup

    cooked chicken breast (chopped)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

  • Hummus Deviled Eggs

    Hummus Deviled Eggs

    How to Make Hummus Deviled Eggs

    Try this twist on traditional deviled eggs. Replace the yolk with a zesty bean mixture to cut down on calories, fat and cholesterol. Your guests will enjoy them just as much!


    15 min prep time


    8servings


    2 egg halves

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice hardboiled eggs in half lengthwise and discard the yolk.
    2. Add garbanzo beans, garlic, lemon zest, lemon juice, olive oil, broth, salt, pepper, salsa and parsley to a blender or food processor. Process until hummus is smooth.
    3. Fill each egg half with a heaping tablespoon of hummus.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Snacks
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Appetizers
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      2 egg halves


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    eggs (hardboiled and peeled)
    8

    garbanzo beans (chickpeas) (drained and rinsed)
    1 (14.5-oz) can

    garlic
    2 clove

    small lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    low sodium vegetable broth
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    salsa
    1/4 cup

    chopped fresh parsley
    1 tbsp

  • Honey Mustard Chicken Thighs with Wild Rice

    Honey Mustard Chicken Thighs with Wild Rice

    How to Make Honey Mustard Chicken Thighs with Wild Rice

    Honey Dijon mustard makes these chicken thighs sweet and tangy. Adding wild rice and steamed broccoli makes this a complete, balanced meal.


    5 min prep time


    40 min cook time


    4servings


    1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray baking dish with cooking spray.
    2. In a small bowl, combine mustard, garlic and pepper.
    3. Spread about 1 1/2 Tbsp. mustard mixture evenly on top of each chicken thigh.
    4. Arrange chicken in a glass baking dish. Bake for 40 minutes or until mustard mixture has formed a crust and is slightly hardened.
    5. Remove from oven and sprinkle thyme on top of chicken. Serve each chicken thigh with 1/2 cup wild rice and 1 cup steamed broccoli.
    Fiber Focused
    Gluten-Free
    Dinner
    Main Dish
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh, 1/2 cup wild rice, and 1 cup broccoli


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      610mg
      13%

    Ingredients

    Nonstick cooking spray
    1

    honey Dijon mustard
    1/4 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    boneless, skinless chicken thighs
    1 lbs

    dried thyme
    3/4 tsp

    cooked wild rice (prepared according to package directions)
    2 cup

    broccoli (steamed)
    4 cup

  • Grilled Steak Salad

    Grilled Steak Salad

    How to Make Grilled Steak Salad

    Serve this with with steamed broccoli and cauliflower for a real diabetes-friendly summer treat!


    15 min prep time


    12 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat an indoor or outdoor grill. Season both sides of the steak with the salt free seasoning.
    2. Grill the steak for 5-6 minutes per side or until cooked to medium well (145 degrees internal temperature) Set aside to rest loosely covered with foil.
    3. In a large bowl, toss together salad mix, red onion and cherry tomatoes. Divide evenly among 4 large plates.
    4. Thinly slice steak and top each salad with 2 ounces of steak.
    5. In a small bowl, whisk together the mayonnaise, yogurt, buttermilk, garlic, blue cheese, and pepper. Top each steak salad with 3 1/2 tbsp of dressing.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      510mg
      11%

    Ingredients

    sirloin steak
    9 oz

    salt-free seasoning (such as Mrs. Dash)
    1/2 tsp

    Mesclun salad mix
    8 cup

    red onion (thinly sliced)
    1/4

    cherry tomatoes (sliced in half lengthwise)
    1 cup

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    low-fat buttermilk
    1/4 cup

    garlic (minced or grated)
    1 clove

    black pepper
    1/4 tsp

    crumbled blue cheese
    2 tbsp

  • Grilled Salmon and Avocado Salad

    Grilled Salmon and Avocado Salad

    How to Make Grilled Salmon and Avocado Salad

    This is a great seafood dish that will pair well with a small side of quinoa, or simply add on other nonstarchy vegetable like steamed green beans or cauliflower!


    15 min prep time


    1 hr 10 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. Pat the thawed salmon filets dry with a paper towel. Brush each side with the olive oil and season with the no-salt grill seasoning.
    3. Grill the salmon filets on each side for 4-5 minutes, or until just cooked through. Set aside.
    4. Build each salad starting with 1 cup of Romaine lettuce, top with 1/4 of the sliced onion, 1/4 cup of the sliced cucumber, the grilled salmon filet and 1/4 of the sliced avocado, Repeat for remaining three salads.
    5. In a small bowl, whisk together the lime juice, olive oil, Dijon mustard, Stevia, salt and pepper. Drizzle the dressing over each salad.
    Veggie Rich
    Low Carb
    Grilling
    Seafood
    Dinner
    Lunch
    Main Dish
    Salads
    Sides
    Vegetarian
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        3.6g

        18%

    • Cholesterol
      60mg

      20%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      24g

    • Potassium
      790mg
      17%

    Ingredients

    frozen salmon filets (4-ounce each, thawed)
    4

    olive oil
    1 tbsp

    grill seasoning (no-salt (Mrs. Dash Steak Grilling Blend))
    1 tbsp

    romaine lettuce (chopped)
    4 cup

    red onion (thinly sliced)
    1/2 cup

    cucumber(s) (thinly sliced)
    1 cup

    ripe avocado (peeled, seeded and sliced)
    1

    lime juice
    1/4 cup

    olive oil
    1 tbsp

    Dijon Mustard
    1 tsp

    stevia
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Grilled Pork Tenderloin with Peach Salsa

    Grilled Pork Tenderloin with Peach Salsa

    How to Make Grilled Pork Tenderloin with Peach Salsa

    As the weather warms up and we take advantage of backyard escapes, this budget-friendly and tasty tenderloin recipe gives us an excuse to fire up the grill. The savory, herbal flavors of the dry seasoning are complimented perfectly by the seasonal fruit salsa, which adds a slightly sweet flavor and some fiber without adding significant carbs per serving. Still if you’re looking to limit carbs even further, the salsa can be omitted—the grilled pork tenderloin is quick, easy, healthy, and delicious all on it’s own!


    10 min prep time


    15 min cook time


    4servings


    3 oz pork, 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat grill to medium-high.
    2. Season the pork with the black pepper, garlic powder, and oregano.
    3. Place the pork on the grill and cook, turning frequently, for 12 to 15 minutes, or until done. Transfer the pork to a platter and allow the meat to rest for 10 minutes before carving.
    4. Meanwhile, in a small bowl, mix together the peach salsa ingredients. Slice the pork and serve with peach salsa.
    Low Sodium
    Grilling
    Mexican/Southwestern
    Dinner
    Budget Friendly
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork, 1/4 cup salsa


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      600mg
      13%

    Ingredients

    black pepper
    1/4 tsp

    red onion (finely diced)
    1/2 cup

    pork tenderloin
    1 lbs

    garlic powder
    1/2 tsp

    peaches (peeled and diced)
    2

    dried oregano (dried)
    1 tsp

    green bell pepper (finely diced)
    1