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Tag: dinner

  • 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

  • Grilled Honey-Lime Chicken

    Grilled Honey-Lime Chicken

    How to Make Grilled Honey-Lime Chicken

    This is simple, grilled chicken gets a tangy and slightly sweet flavor from a honey-lime marinade. Pair with a vegetable that you can throw on the grill with it, like this simple Grilled Sesame Asparagus. If you don’t want to grill, you could cook the chicken on your stovetop or bake it in the oven. Make a double batch and save the leftovers to add to a wrap or salad for lunch the next day.


    1 hr prep time


    20 min cook time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, mix together the lime juice, garlic, olive oil, honey, onions, cilantro, and salt.

    2. Put the chicken breasts in a large resealable plastic bag. Add the marinade to the bag and lay it flat in the refrigerator for at least 1 hour. Note: The longer the chicken is left to marinate, the more flavorful it will become.

    3. Remove the chicken from the bag and discard the marinade. Cook on the grill or stovetop for 5-8 minutes on each side, until it reaches an internal temperature of 165 degrees F.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        5g
      • Added Sugars
        4g

        8%

    • Protein
      26g

    • Potassium
      16mg
      <1%

    Ingredients

    lime juice
    1/3 cup

    garlic (chopped)
    2 clove

    olive oil
    1 tbsp

    honey
    1 tbsp

    chopped green onions
    1/4 cup

    chopped fresh cilantro
    1/2 cup

    salt
    1/4 tsp

    boneless, skinless chicken breasts
    1 lbs

  • Grilled Sesame Asparagus

    Grilled Sesame Asparagus

    How to Make Grilled Sesame Asparagus

    This simple asparagus recipe gets a double-dose of sesame flavor by first tossing the asparagus with toasted sesame oil, then finishing them with toasted sesame seeds. Toss these on the grill with this Grilled Honey-Lime Chicken, or any protein of your choosing. Grilling imparts a delicious, natural smokiness, but you could also roast the asparagus in the oven. When buying asparagus for grilling, look for thicker spears—these will be easier to handle on the grill.


    5 min prep time


    8 min cook time


    2servings


    about 12 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill or grill pan.
    2. Add the asparagus spears and oil into a 9 × 13-inch dish. Toss with tongs to coat.
    3. Grill the asparagus (in batches, if necessary) over direct medium-high heat until just cooked through and lightly browned, about 6–8 minutes total, rotating only as needed.
    4. Remove spears from the grill and place back into the dish, sprinkle with the salt and sesame seeds, and serve.
    Veggie Rich
    Low Carb
    Grilling
    Vegan
    Sides
    Quick & Easy
    Dinner
    Cooking for 1 or 2
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      about 12 spears


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      290mg
      6%

    Ingredients

    asparagus (ends trimmed)
    12 oz (about 24 spears)

    toasted sesame oil
    2 tsp

    salt
    1/8 tsp

    sesame seeds
    1/2 tsp

  • Baja Turkey Burgers

    Baja Turkey Burgers

    How to Make Baja Turkey Burgers

    This loaded turkey burger is anything but bland! Salsa verde gives the ground turkey patties a juicy flavor boost. We pile on crunchy coleslaw and creamy avocado, but you can add the traditional fixings, too (lettuce, onion, tomato) for even more veggie goodness. Whole wheat english muffins are the preferred “bun” of choice for extra heart-healthy fiber, but a regular whole wheat bun works, too. Or if you’re looking for a low carb meal, skip the bun entirely.


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a grill to medium high.
    2. In a large bowl, gently mix the
      turkey and ¼ cup of the salsa until
      just combined. Form the mixture by
      hand into four patties, about 4 inches
      in diameter.
    3. Grill the burgers until well done
      (an internal temperature of at least
      165° F), about 5 minutes per side.
      If desired, lightly grill the buns, too.
    4. Onto the bottom portion of each
      bun, arrange ¼ of the avocado slices
      and sprinkle with the salt. Top each
      with a turkey burger patty, ½ cup of
      the coleslaw mix, and 1 Tbsp of the
      remaining salsa. If desired, add a
      slice of tomato and a lettuce leaf to
      each. Cover the burgers with a bun
      top and serve.
    Kid Friendly
    Grilling
    Quick & Easy
    Main Dish
    Easy Pantry Recipes
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      25g

    • Potassium
      680mg
      14%

    Ingredients

    lean ground turkey
    12 oz

    salsa verde (divided use)
    1/2 cup

    sprouted whole wheat buns or whole wheat english muffins
    4

    avocado (peeled and thinly sliced)
    1

    salt
    1/8 tsp

    packaged coleslaw mix
    2 cup

  • Canned Protein Burger

    Canned Protein Burger

    How to Make Canned Protein Burger

    You don’t need fresh ground meat to make a delicious burger. With this budget-friendly option, you can use any canned meat such as tuna, salmon, or chicken. You could serve this like a traditional burger on a whole-wheat but with cheese, lettuce, and tomato. Or, for a low carb option, serve in a lettuce wrap topped with salsa and avocado. You could also chop up the patties and use them as a filling for a taco or burrito. The patties also freeze well, so you can make a bunch and save for a super quick dinner or lunch.


    6servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 3 months (freeze cooked burgers only, do not freeze the raw burgers).
    2. Add olive oil to a non-stick skillet over medium heat. Fry burgers on each side for 3-4 minutes. Work in batches if your pan is not big enough to hold all 8 burgers.
    3. In a bowl, mix together the canned protein, breadcrumbs, lite mayonnaise, onion, bell pepper, egg, salt and pepper until combined. Form the mixture into 6 patties.
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    egg
    1

    minced bell pepper
    1/4 cup

    minced onion
    1/4 cup

    light mayonnaise
    1/4 cup

    whole grain bread crumbs
    1/2 cup

    canned protein such as tuna, salmon, or chicken
    2 (6-oz) cans (12 oz total)

  • Basic Bean Burger

    Basic Bean Burger

    How to Make Basic Bean Burger

    Looking for a tasty, protein-filled burger that’s budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.


    10 min prep time


    15 min cook time


    8servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
    2. Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
    3. Form bean mixture into 8, 1/2-inch thick patties.
    4. Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
    5. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Sandwiches
    Easy Pantry Recipes
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      330mg
      7%

    Ingredients

    canned beans (any type) (drained and rinsed)
    2 15-ounce cans

    yellow onion (minced)
    1/2 cup

    cooked whole grain such as brown rice, oatmeal, or quinoa
    1 cup

    eggs
    1 large

    garlic powder
    1 tsp

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Side Greek Salad with Red Wine Vinaigrette

    Side Greek Salad with Red Wine Vinaigrette

    How to Make Side Greek Salad with Red Wine Vinaigrette

    This is a simple, savory side salad that goes great with almost any entree when you need to add some more vegetables to your meal. Whip up a double batch and save some for another meal. Store with the dressing on the side so it can last up to 3 days in your refrigerator.

    Complete your plate: Pair this salad with a vegetarian entree like Slow-Cooker Ratatouille with White Beans for a plant-based Mediterranean meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lettuce, onion, cucumber, tomato, and olives to
      a large bowl. Toss to combine. Drizzle with the Red Wine
      Vinaigrette and toss again to evenly coat the vegetables.
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    chopped romaine lettuce
    3 cup

    red onion (thinly sliced)
    1/4 med

    cucumber (cut into half moons)
    1/2 med

    tomato (halved then thinly sliced)
    1

    pitted Kalamata olives
    about 8 olives

    red wine vinaigrette
    1/4 cup

  • Kale Apple Slaw

    Kale Apple Slaw

    How to Make Kale Apple Slaw

    You can switch up the vegetables in this slaw by using chopped spinach, green cabbage, and shredded carrots.

    Complete your plate: Pair this vegetable side side with Easy Beef Chili. Both are great as leftovers, so this is makes a great meal-prep meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the yogurt, garlic, mustard,
      olive oil, lemon juice, water, salt, and black pepper.
    2. Add the kale, cabbage, and apple to the bowl and toss to
      evenly coat. Cover and place in the refrigerator for 30 minutes
      before serving for the flavors to combine.
    Veggie Rich
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    garlic (minced)
    1 clove

    Dijon Mustard
    1 tsp

    olive oil
    1 tbsp

    lemon juice
    3 tbsp

    water
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    chopped kale
    2 cup

    shredded red cabbage
    3 cup

    Fuji apple (grated with skin)
    1