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Tag: budget friendly

  • Citrus-Baked Pork Chops

    Citrus-Baked Pork Chops

    How to Make Citrus-Baked Pork Chops


    10 min prep time


    1 hr cook time


    6servings


    1 pork chop

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375°F.
    2. Sprinkle meat with the lemon pepper.
    3. Heat the oil in a heavy frying pan and brown the chops on both sides.
    4. Drain fat and arrange in a baking dish. Place a slice of lemon on each chop.
    5. Combine ketchup, water, and pepper sauce, pour over chops.
    6. Bake until tender but no longer pink, about 50 minutes.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Caribbean
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pork chop


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      305mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      390mg
      8%

    Ingredients

    pork chops (lean, center-cut)
    6

    lemon pepper (salt-free)
    1 tsp

    olive oil
    2 tbsp

    lemon (cut into six round slices)
    1

    ketchup ((preferably no-sugar))
    1 cup

    water
    1 cup

    hot pepper sauce
    1 tsp

    Dash salt
    1

  • Chicken, Mushroom and Barley Soup

    Chicken, Mushroom and Barley Soup

    How to Make Chicken, Mushroom and Barley Soup

    With our tips for bulk cooking barley in advance, this soup can be a quick and easy weeknight meal. If you’re tight on time, pick up a pre-chopped blend of onion, carrots and celery.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium heat. Add the onion, carrots, celery and mushrooms. Sauté for 5 minutes.
    2. Add broth, thyme, bay leaves, salt and pepper. Bring to a boil then reduce to a simmer, covered for 20 minutes.
    3. Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.
    4. Note:To bulk cook barley, add 11 oz. dry pearled (quick-cooking) barley to a pot of 4 cups boiling water. Cover, then reduce to a simmer for 10-12 minutes. Remove from heat, keep covered off the heat for 5 minutes. Makes 6 cups cooked barley. This barley can be used in any recipe calling for cooked barley. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Comfort Food
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      30mg

      10%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      520mg
      11%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery stalks (diced)
    3

    white (button) mushrooms (sliced)
    1 lbs

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

    fresh thyme
    1 sprig

    bay leaves
    2

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cooked barley
    1 cup

    cooked chicken (shredded)
    2 cup

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

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


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

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

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

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

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Dumplings

    Chicken and Dumplings

    How to Make Chicken and Dumplings

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


    15 min prep time


    6servings


    2cups

    Print Recipe >

    Step-By-Step Instructions:

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

    6 Servings



    • Serving Size

      2cups


    • Amount per serving



      Calories





      315

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      100mg

      33%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      810mg
      17%

    Ingredients

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking soda
    1 tsp

    baking powder
    1/2 tsp

    ground sage
    1/2 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

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

    eggs
    1

    cold water
    1 tbsp

    nonstick cooking spray
    1

    olive oil
    1 tsp

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (sliced)
    8 oz

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

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

  • Budget-Friendly Veggie Burgers with Mango Slaw

    Budget-Friendly Veggie Burgers with Mango Slaw

    How to Make Budget-Friendly Veggie Burgers with Mango Slaw

    Serve this vegetarian dish with sliced tomato and fresh mozzarella salad.


    20 min prep time


    16 min cook time


    6servings


    1 burger with 1/4 cup slaw

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick sauté pan with cooking spray. Set aside.

    2. Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.

    3. Divide burger mixture into 6 equal portions, form into patties.

    4. Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.

    5. In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.

    6. Add a burger to a lettuce leaf, top with 3/4 cup coleslaw mixture.

    Veggie Rich
    Fiber Focused
    American
    Vegetarian
    Foodie
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger with 1/4 cup slaw


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      376mg
      8%

    Ingredients

    nonstick cooking spray
    1 whole

    cannellini beans (rinsed and drained)
    1 (15-oz) can

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    1 clove

    white (button) mushrooms (diced)
    1 cup

    shredded carrots
    1

    Worcestershire sauce
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    quick cooking oats
    1 cup

    steak seasoning
    2 tsp

    unripe mango (peeled, seeded and shredded)
    1

    packaged coleslaw mix
    1 (9-oz) bag

    rice wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    large lettuce leaves
    6

  • Bulgogi (Grilled Korean Beef)

    Bulgogi (Grilled Korean Beef)

    How to Make Bulgogi (Grilled Korean Beef)

    The marinade for this grilled beef is super easy to throw together. This recipe calls for beef tenderloin, which is a lean cut.


    35 min prep time


    10 min cook time


    4servings


    3 ounces beef + 4 ounces veggies

    Print Recipe >

    Step-By-Step Instructions:

    1. Wrap the beef in plastic wrap and freeze until firm (but not rock hard). Once firm, slice the beef thinly into long strips. Place in a baking dish.
    2. In a small bowl, whisk together the scallions, garlic, rice wine vinegar, water, soy sauce, sweetener (honey or sugar substitute), and pepper. Pour the mixture over the beef and let it marinate in the refrigerator for at least 30 minutes, up to 2 hours. While the beef is marinating, preheat an indoor or outdoor grill.
    3. Remove the beef from the marinade and shake off any excess marinade. Grill beef for 2-3 minutes on each side or until it is cooked to a medium-well doneness.
    4. Steam the vegetables and serve the beef over the steamed vegetables.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Budget Friendly
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces beef + 4 ounces veggies


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      17g

    • Potassium
      460mg
      10%

    Ingredients

    lean boneless beef tenderloin
    12 oz

    green onion (scallion) ((white and green parts), chopped)
    3

    garlic (minced)
    2 clove

    rice wine vinegar
    2 tsp

    water
    2 tbsp

    lower sodium soy sauce
    3 tbsp

    honey or 2 packets sugar substitute
    1 tbsp

    black pepper
    1/2 tsp

    frozen stir-fry vegetables
    1 (16-oz) bag

  • Budget-Friendly Tuna Pasta Salad

    Budget-Friendly Tuna Pasta Salad

    How to Make Budget-Friendly Tuna Pasta Salad

    You could try this tuna salad without the pasta and serve it on whole-grain bread, a tortilla or on a bed of lettuce. This quick and budget-friendly meal makes a healthy lunch or dinner.


    20 min prep time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions, omitting salt. Drain pasta and rinse under cold water.
    2. In a medium bowl combine remaining ingredients. Add pasta and toss to coat. Serve.
    Fiber Focused
    Seafood
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      40mg

      13%

    • Sodium
      465mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      640mg
      14%

    Ingredients

    uncooked quinoa pasta
    2 cup

    celery (diced)
    2 stalks

    carrot(s) (diced)
    2

    red pepper (diced)
    1/2

    onion(s) (diced)
    1/4

    green olives (diced (optional))
    1/4 cup

    flavor fresh tuna (pouch in water)
    11 oz

    Greek yogurt (fat-free, plain)
    1/4 cup

    light mayonnaise
    3 tbsp

    black pepper
    1/4 tsp

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.


    20 min prep time


    50 min cook time


    8servings


    1 1/2 cups stew + 1 dumpling

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot over medium-high heat.
    2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
    3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
    4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
    5. After kale simmers for 10 minutes remove bay leaf.
    6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
    Veggie Rich
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups stew + 1 dumpling


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil
    1 tbsp

    fennel bulb (diced)
    1

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    butternut squash (diced)
    4 cup

    ground sage
    1 tsp

    low sodium chicken broth (low-sodium)
    4 cup

    water
    4 cup

    salt (optional)
    1 tsp

    black pepper
    1/2 tsp

    bay leaves
    2

    kale (chopped, 1 bunch stemmed and chopped)
    4 cup

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking powder
    1 tbsp

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    herbs d’provence ((or dried sage))
    1 tsp

    large egg
    1

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

    water
    1/2 cup

    water
    1/2 cup

  • Budget-Friendly Slow-Cooker Chicken & Sweet Potatoes

    Budget-Friendly Slow-Cooker Chicken & Sweet Potatoes

    How to Make Budget-Friendly Slow-Cooker Chicken & Sweet Potatoes

    No time to cook? Try this slow-cooker chicken for dinner. The sweet potatoes, Dijon mustard and brown sugar make for a unique and tasty flavor. Adding a side of simple steamed broccoli and cauliflower makes this a complete meal that requires less than 15 minutes of active prep time.


    15 min prep time


    6 hr cook time


    4servings


    1 chicken thigh with 2-3 sweet potato rounds and 1 cup broccoli and cauliflower mix

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken in a slow cooker. Top chicken with onions and sweet potatoes.
    2. Add the chicken broth, brown sugar blend, thyme, mustard, and bay leaf. Cook on low for 5-6 hours or until chicken is done.
    3. Remove bay leaf and serve with broccoli and cauliflower.
    Dinner
    Easy Pantry Recipes
    Budget Friendly
    Slow Cooker
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken thigh with 2-3 sweet potato rounds and 1 cup broccoli and cauliflower mix


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      28g

    • Potassium
      750mg
      16%

    Ingredients

    boneless, skinless chicken thighs
    1 lbs

    onion (chopped)
    1

    large sweet potatoes (peeled and sliced into large rounds)
    1 lbs

    low sodium chicken broth
    1 1/2 cup

    low-calorie brown sugar substitute
    3 tbsp

    dried thyme
    1/4 tsp

    Dijon Mustard
    2 tbsp

    bay leaves
    1

    fresh or frozen broccoli and cauliflower florets (steamed)
    4 cup