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Tag: cooking for 1 or 2

  • Milk Chocolate Peanut Butter Banana Smoothie

    Milk Chocolate Peanut Butter Banana Smoothie

    How to Make Milk Chocolate Peanut Butter Banana Smoothie

    Chocolate, peanut butter and banana is a winning combination no matter how it’s paired, and this smoothie definitely hits the spot! It’s made with a Splenda® Diabetes Care Shake, which provides sweetness without added sugars, plus high-quality protein and healthy fats. A spoonful of peanut butter and a half-of-a-banana makes this smooth & creamy shake taste decadent & rich, but without compromising healthy eating.


    5 min prep time


    2servings


    9 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place all ingredients in a blender. Blend until all ingredients are combined and smooth. Divide smoothie between two glasses and serve.

    Low Sodium
    Fiber Focused
    Beverages
    Breakfast and Brunch
    Cooking for 1 or 2
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      9 oz


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      390mg
      8%

    Ingredients

    Splenda® Diabetes Care Chocolate Shake
    1 (8-oz) bottle

    frozen banana
    1/2

    chia seeds
    1 tbsp

    peanut butter
    1 tbsp

    ice
    1 cup

  • Sheet Pan Salmon and Green Beans

    Sheet Pan Salmon and Green Beans

    How to Make Sheet Pan Salmon and Green Beans

    Here is a super simple weeknight dinner that’s ready under 30 minutes and only requires one dish! This recipe makes 2 servings, but it could easily be doubled or tripled to serve a family. If fresh green beans aren’t available, you could sub in frozen green beans, or another fresh seasonal vegetable.


    5 min prep time


    15 min cook time


    2servings


    1 salmon fillet and 1 cup green beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. For easy clean up line a sheet pan with parchment paper or coat sheet with cooking spray.
    2. Pat salmon fillets dry, leaving skin on. Place the fillets, skin-side down on the sheet pan.
    3. Combine the dill and mayonnaise in a small bowl. Spread the mixture evenly over both fillets.
    4. Toss the green beans with olive oil and then arrange around the salmon fillets.
    5. Place the baking sheet on the middle rack and roast salmon for 14 to 16 minutes. Fish will be done when the flesh begins to flake easily with a fork. Garnish with lemon slices and more fresh dill.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Main Dish
    Quick & Easy
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 salmon fillet and 1 cup green beans


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      28g

      36%

      • Saturated Fat
        5g

        25%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1.5g

        5%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      450mg
      10%

    Ingredients

    salmon (divided into two portions)
    6 oz

    mayonnaise
    3 tbsp

    fresh dill
    1 tbsp

    fresh green beans
    1/4 lbs

    olive oil
    1 tsp

    lemon
    2 slice

  • Beef Wrap Lunch Box

    Beef Wrap Lunch Box

    How to Make Beef Wrap Lunch Box

    This all-in-one meal features a simple roast beef wrap with a side of fruit and nuts. Perfect for an on-the-go lunch for kids or adults!


    10 min prep time


    1serving


    1 lunch box

    Print Recipe >

    Step-By-Step Instructions:

    1. Place rollup, grapes and almonds on a plate or in divided lunch container.
    2. To prepare the beef rollup, spread cream cheese on the tortilla. Layer roast beef slices and vegetables on top. Sprinkle with herb seasoning. Roll tortilla up like a jelly roll and cut into 4 pieces.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Cooking for 1 or 2
    Lunch
    No Cook
    Quick & Easy
    Sandwiches
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch box


    • Amount per serving



      Calories





      400

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      27g

    • Potassium
      585mg
      12%

    Ingredients

    cooked deli roast beef (sliced)
    2 1/2 oz

    red onion
    1 slice

    red bell pepper (thinly sliced)
    1/4

    cucumber
    4 slice

    romaine lettuce
    1 leaf

    6-inch flour tortilla
    1

    whipped cream cheese
    1 tbsp

    salt-free herb seasoning, such as Ms. Dash
    1/2 tsp

    grapes
    1/2 cup

    unsalted almonds
    10

  • Microwave Egg and Veggie Jars

    Microwave Egg and Veggie Jars

    How to Make Microwave Egg and Veggie Jars

    These make-ahead, low carb breakfast jars are perfect for a quick, on-the-go breakfast. Store in the fridge or the freezer, and just add two eggs to the jar before microwaving. You could use any combination of vegetables—try others like asparagus, green onion, kale, zucchini. You could even use frozen or canned vegetables (look for low sodium).
     


    15 min prep time


    2 min cook time


    4servings


    1 jar

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the turkey sausage in a small skillet until browned. Chop into crumbles while cooking.

    2. Toss the dice bell pepper, onion, broccoli, and mushrooms together in a small bowl.

    3. Prepare the jars by spraying the insides with cooking spray. Add 1/4 cup sausage, 1 tablespoon cheese, 1/4 cup diced vegetables mixture and 2 to 3 jalapeno pepper slices (if using) to each jar.

    4. Cover and store the jars for up to 4 days in the refrigerator, on in the freezer for up to 3 months. If storing in the freezer, transfer the frozen jars to the fridge the night before you plan to eat them to thaw.

    5. When ready to eat, add 2 eggs to the jar and stir well (or seal the jar and shake). Microwave for 30 seconds and stir. Repeat until eggs are set (it may take 1-1/2 to 2 minutes depending on your microwave).

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 jar


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        5.5g

        28%

    • Cholesterol
      430mg

      143%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      20g

    • Potassium
      285mg
      6%

    Ingredients

    turkey sausage
    8 oz

    diced
    1/4 cup

    onion(s) (diced)
    1/4 cup

    broccoli (chopped)
    1/4 cup

    white (button) mushrooms (diced)
    1/4 cup

    cheddar cheese (shredded)
    4 tbsp

    jalapeño pepper (sliced, optional)
    1 whole

    eggs
    8 large

  • Veggie Breakfast Wrap

    Veggie Breakfast Wrap

    How to Make Veggie Breakfast Wrap

    Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a whole grain toasted tortilla and served with salsa. 


    10 min prep time


    8 min cook time


    4servings


    1/2 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

    2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended.

    3. Stir in shredded spinach, and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.

    4. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. 

    5. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

    6. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Then roll it up to make a wrap.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      258mg
      5%

    Ingredients

    olive oil or other vegetable oil
    2 tsp

    sliced mushrooms
    1 cup

    eggs
    2

    egg white or egg substitute
    1/2 cup

    spinach or other greens
    1 cup, firmly packed

    chopped scallions or other onion
    2 tbsp

    nonstick cooking spray
    1

    whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2

    salsa
    2 tbsp

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Mandarin, Greens, and Protein Bowl

    Mandarin, Greens, and Protein Bowl

    How to Make Mandarin, Greens, and Protein Bowl

    Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You’ll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.


    15 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half the orange pieces into a blender with the ginger, vinegar, and oil (set the other orange pieces aside for later). Cover and purée.
    2. Arrange the spinach, protein, and reserved orange pieces
      in a bowl. Drizzle with the orange-sesame dressing. Sprinkle with peanuts. Serve.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        20g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      1120mg
      24%

    Ingredients

    mandarin oranges (fresh or canned)
    2 whole or 1 small can

    grated fresh ginger
    1 tsp (or 1/4 tsp ground ginger)

    Apple Cider Vinegar
    1 tbsp

    toasted sesame oil
    2 tsp

    baby spinach or other salad greens
    2 cup

    cooked protein of choice (such as chicken, shrimp, or canned tuna)
    3 oz (about 1/2 cup)

    roasted, salted peanuts
    2 tbsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup

  • Plant-Based “Steak” Fajitas

    Plant-Based “Steak” Fajitas

    How to Make Plant-Based “Steak” Fajitas

    The “steak” here is beef-free thanks to meaty portobello mushroom caps. That makes it an ideal pick for a Meatless Monday fix—or any other day that you’d like to go meatless. Best of all, these fajitas are made with only seven ingredients, and can be on the table in less than 20 minutes—perfect for a busy weeknight! This recipe serves two, but could easily be doubled to serve a family of four.


    10 min prep time


    8 min cook time


    2servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large cast-iron or other stick-resistant skillet over medium-high heat. Add the mushroom and bell pepper slices, and cook while tossing with tongs occasionally until the mushrooms are wilted and peppers are browned, about 8 minutes.
    2. Meanwhile, add the refried beans to a small microwave-safe bowl. Heat in the microwave on high until hot, about 30 seconds.
    3. Serve the vegetables (from the skillet), refried beans, tortillas, salsa, and guacamole separately so each person can assemble their own fajitas. Use 1 tablespoon refried beans, 1/4 of the vegetable mixture, 1 tablespoon salsa, and 1 tablespoon guacamole per fajita.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      940mg
      20%

    Ingredients

    avocado or peanut oil
    1 tsp

    large portobello mushroom caps (stems removed, cut into 1/3-inch-wide slices)
    2

    red or green bell pepper (cut into 1/3-inch-wide slices)
    1

    vegetarian refried beans
    1/4 cup

    5-inch whole wheat flour tortillas
    4

    salsa verde or other jarred salsa
    1/4 cup

    prepared guacamole or mashed avocado
    1/4 cup

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp