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Tag: cooking for 1 or 2

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Italian Sausage Frittata

    Italian Sausage Frittata

    How to Make Italian Sausage Frittata

    A frittata—a thick omelet—makes a quick supper. It is perfect for a busy weekday meal. All you need are a few vegetables, some sausage or leftover cooked meat, and eggs and you can have your meal ready in 15 to 20 minutes.


    10 min prep time


    25 min cook time


    2servings


    1/2 frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
    2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
    3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
    4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
    5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
    6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
    Fiber Focused
    Italian
    Dinner
    Lunch
    Breakfast and Brunch
    Quick & Easy
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 frittata


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      230mg

      77%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      35g

    • Potassium
      1600mg
      34%

    Ingredients

    Italian turkey sausage
    1/4 lbs

    olive oil
    2 tsp

    russet or baking potatoes (cut into 1/2-inch cubes (about 1 1/2 cups))
    1/2 lbs

    onion(s) (sliced)
    2 cup

    ready-to-eat spinach (washed)
    2 cup

    sliced baby bella mushrooms
    2 cup

    garlic (minced)
    2 tsp

    large eggs
    2

    large egg whites
    5

    milk (non-fat)
    1/4 cup

    fresh basil
    1/2 cup

    freshly ground black pepper
    1/4 tsp

  • Honey Soy-Glazed Salmon

    Honey Soy-Glazed Salmon

    How to Make Honey Soy-Glazed Salmon

    Add a savory, sweet flavor to salmon with this honey-soy glaze. Add a side of grilled summer vegetables and you’ll have yourself a tasty, balanced meal!


    5 min prep time


    2servings


    1/2 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse salmon and pat dry with a paper towel.
    2. Heat a nonstick skillet over medium-high heat, and spray with olive oil spray.
    3. Brown salmon 2 minutes; turn and brown 1 minute. Season the cooked sides with salt and pepper. Lower heat to low, cover, and let cook 7-8 minutes. Remove from heat.
    4. Mix honey and soy sauce together. Pour over the salmon, cover, and let sit 1 minute. Serve.
    Asian
    Seafood
    Cooking for 1 or 2
    Lunch
    Quick & Easy
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 of recipe


    • Amount per serving



      Calories





      303

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      96mg

      32%

    • Sodium
      366mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        0g

        0%

    • Protein
      39g

    Ingredients

    wild-caught salmon fillet
    3/4 lbs

    Olive oil cooking spray
    1

    black pepper
    1 pinch

    salt
    1 pinch

    honey
    1 tbsp

    soy sauce (reduced-sodium)
    1 tbsp

  • Grilled Steak with Mushrooms

    Grilled Steak with Mushrooms

    How to Make Grilled Steak with Mushrooms

    This grilled steak is perfect meal for two for a special occasion. Complete your plate with a baked sweet potato or more nonstarchy vegetables like asparagus or green beans.


    5 min prep time


    25 min cook time


    2servings


    1 steak with 1 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
    2. Sprinkle steaks evenly with salt and pepper.
    3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Grilling
    Cooking for 1 or 2
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 steak with 1 cup mushrooms


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    filet steaks (4-ounce each (1 1/2 inch thick))
    2

    ground black peppers
    1/4 tsp

    margarine (trans-fat-free)
    1 tbsp

    sliced button mushrooms
    1 pints

  • Grilled Chicken Wraps

    Grilled Chicken Wraps

    How to Make Grilled Chicken Wraps

    Grilled chicken thighs and onion fill these tasty dinner wraps. Cook the chicken and onions on an indoor or an outdoor grill.


    20 min prep time


    2servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a stove-top grill
    2. Remove visible fat from chicken, and season with salt and pepper to taste.
    3. Place chicken and onion slices on the grill. Cook 5 minutes. Turn chicken and onions over and grill 3 minutes. Spoon barbecue sauce over chicken and onion, and grill 2 minutes. A meat thermometer should reach 165 degrees F. Transfer to a plate. Using two forks, shred the chicken. Separate the onions into rings.
    4. Meanwhile, wrap the tortillas in foil and add to the grill for 3 minutes to warm through. Fill each tortilla with some of the chicken and onions, and roll into a wrap.
    5. Divide lettuce between two plates, and top with diced tomatoes. Serve.
    Grilling
    Cooking for 1 or 2
    Dinner
    Lunch
    Sandwiches
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    Nutrition facts

    2 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      363

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      138mg

      46%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        3.5g

        13%

    • Protein
      38g

    Ingredients

    chicken thighs (boneless, skinless)
    3/4 lbs

    salt and pepper to taste
    1 pinch

    onion slices (1/4-inch, about 1/2 cup)
    2 slice

    barbeque sauce (low-sugar, low-sodium)
    1/4 cup

    whole wheat flour tortillas (8-inch)
    2

    lettuce (shredded)
    1/2 cup

    fresh tomatoes (diced)
    1/2 cup

  • Smoothie Breakfast Bowl

    Smoothie Breakfast Bowl

    How to Make Smoothie Breakfast Bowl

    A smoothie topped with some crunch makes for a complete breakfast in a bowl! The extra ingredients make this thick fruit-and-veggie blend more filling than a drinkable smoothie.

    This recipes comes from The Diabetes Cookbook. 


    5 min prep time


    0 min cook time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except KIND bar in a blender. Purée until smooth and thick, stopping to stir mixture in between blending at times. (Add a little more almond milk if needed.)
    2. Pour smoothie mixture into 2 bowls. Top each bowl with half of the crumbled KIND bar.
    Fiber Focused
    Kid Friendly
    Breakfast and Brunch
    Vegetarian
    Gluten-Free
    Cooking for 1 or 2
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        19g
      • Added Sugars
        2g

        4%

    • Protein
      11g

    • Potassium
      670mg
      14%

    Ingredients

    unsweetened almond milk
    3/4 cup

    non-fat plain Greek yogurt
    1/2 cup

    frozen mixed fruit
    1 cup

    baby spinach
    2 cup

    frozen banana (sliced)
    1 med

    KIND Maple Glazed Pecan & Sea Salt bar OR 1/2 cup low sugar granola (crumbled)
    1 bar

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • Garden Harvest Soup

    Garden Harvest Soup

    How to Make Garden Harvest Soup

    Adjust the veggies in this soup based on what you have in your refrigerator. Get creative with the veggie combination that you use!


    10 min prep time


    2servings


    1 ¼ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the 2 cups chopped vegetables, onion, and seasoning blend for 8 to 10 minutes, or until tender-crisp, stirring occasionally. (If the vegetables get dry or start to scorch, add a little water to the saucepan.)
    2. Stir in the broth. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer for 15 minutes so the flavors blend, stirring occasionally. Stir in the spinach. Sprinkle each serving with Parmesan cheese.
    3. Tips: Chop firmer vegetables, such as carrots, into smaller pieces than more tender vegetables, such as zucchini, so all the vegetables will cook at about the same rate. If you want this dish to be vegetarian, be sure to use vegetable broth instead of chicken broth.
    Veggie Rich
    Sides
    Vegetarian
    Cooking for 1 or 2
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1 ¼ cups


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    Ingredients

    olive oil
    1 tsp

    vegetables (uncooked, chopped, such as any combination of bell peppers, carrots, green beans, yellow summer squash, or zucchini)
    2 cup

    onion(s) (finely chopped)
    1/4 cup

    Italian seasoning blend (crumbled)
    1 tsp

    low sodium chicken broth (low-sodium vegetable broth or fat-free, low-sodium)
    2 cup

    fresh spinach leaves (loosely packed, coarsely chopped)
    1 cup

    Parmesan cheese (shredded or grated)
    1 tbsp

  • Fruit and Almond Smoothie

    Fruit and Almond Smoothie

    How to Make Fruit and Almond Smoothie

    Start your morning off with this refreshing smoothie. Almond milk is lower in carb than regular milk and is great for people with milk or lactose intolerance.


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a blender and puree until smooth and thick.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Cooking for 1 or 2
    Vegetarian
    Snacks
    Gluten-Free
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    frozen strawberries and peaches
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    unsweetened almond milk
    1 cup

  • Fish Fillets with Fresh Rosemary

    Fish Fillets with Fresh Rosemary

    How to Make Fish Fillets with Fresh Rosemary

    Try this light yet tasty recipe for a homemade Valentine’s Day dinner. It requires just 6 ingredients and can be ready minutes.


    5 min prep time


    2servings


    3 ounces fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the rosemary in a single row in a small baking pan, such as an 8-inch square pan. Top with the fish. Brush the fish with the oil. Sprinkle with the lemon juice, salt, and pepper.
    2. Bake for 7 to 8 minutes or until the fish flakes easily when tested with a fork.
    Low Carb
    Seafood
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces fish


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    Ingredients

    fresh rosemary sprigs (4-6 sprigs)
    6 sprig

    trout or sole fillets (about 1/4 inch thick, rinsed and patted dry)
    8 oz

    olive oil
    1/2 tsp

    fresh lemon juice
    1 tsp

    salt
    1/8 tsp

    pepper
    1/8 tsp