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Tag: dinner

  • Budget-Friendly Pastitsio (Greek Lasagna)

    Budget-Friendly Pastitsio (Greek Lasagna)

    How to Make Budget-Friendly Pastitsio (Greek Lasagna)

    This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.


    30 min prep time


    60 min cook time


    12servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat a 9×13-inch baking sheet with cooking spray. Set aside.
    2. Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
    3. Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
    4. Stir in parsley and set aside.
    5. Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
    6. Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    7. Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
    8. In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
    9. Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown. Let cool for 15-20 minutes, the cut into 12 equal slices.
    Fiber Focused
    Low Sodium
    Comfort Food
    Mediterranean
    Holidays & Entertaining
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      16g

    • Potassium
      530mg
      11%

    Ingredients

    nonstick cooking spray
    1

    onion(s) (diced)
    1 med

    lean ground turkey (93% fat-free)
    20 oz

    ground cinnamon
    2 1/2 tsp

    dried oregano
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    tomato sauce (low sodium, 15-oz cans)
    2 can

    fresh parsley (chopped)
    1 tbsp

    whole wheat penne pasta
    1 lbs

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    2 cup

    ground nutmeg
    1/8 tsp

    Parmesan cheese (freshly grated )
    1/3 cup

    eggs
    1

  • Budget-Friendly Pork Chops with Peach Salsa

    Budget-Friendly Pork Chops with Peach Salsa

    How to Make Budget-Friendly Pork Chops with Peach Salsa

    Take advantage of seasonal produce and pair this mouth-watering salsa sweet-and-savory salsa with pork chops. It would also be great over chicken or fish. For a more intensely flavored salsa, grill the peaches, bell pepper, and onion along side the pork chop before chopping and mixing them together for the salsa.

    Watch How to Make Pork Chops with Peach Salsa

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    20 min prep time


    8 min cook time


    4servings


    1 pork chop + 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill. Season pork chops with pepper, garlic powder and oregano. Grill pork chops over medium heat for 3-4 minutes per side or until done.

    2. In a small bowl, mix together the peaches, bell pepper, red onion, vinegar, oil, and cilantro.

    3. Top each cooked pork chop with about 1/4 cup salsa mixture and serve.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Grilling
    Dinner
    Main Dish
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pork chop + 1/4 cup salsa


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      22g

    • Potassium
      510mg
      11%

    Ingredients

    lean boneless pork chops
    1 lb (4 chops)

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    dried oregano
    1 tsp

    peaches (pitted and diced)
    2 med

    green bell pepper (finely diced)
    1/2 whole

    red onion (finely diced)
    1/3 cup

    rice wine vinegar
    1 tbsp

    olive oil
    1 tsp

    fresh cilantro (chopped)
    1 tsp

  • Budget-Friendly Kale and Sausage Sauté

    Budget-Friendly Kale and Sausage Sauté

    How to Make Budget-Friendly Kale and Sausage Sauté

    This simple, low carb entree is packed with protein, fiber, and vegetables. Best of all, it can be ready in under 30 minutes!


    10 min prep time


    15 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a large sauté pan over medium heat.
    2. Add diced sausage and onion and sauté until onions begin to turn golden brown.
    3. Add the kale and chicken broth and sauté until kale softens.
    4. Add remaining ingredients and sauté 3-4 more minutes to heat the beans through.
    5. Serving Suggestion: Serve with a side of brown rice to round out the meal.
    Low Carb
    Fiber Focused
    Easy Pantry Recipes
    Main Dish
    Lunch
    One Pot
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      560mg
      12%

    Ingredients

    olive oil
    1 tbsp

    Italian style chicken sausage (diced)
    3 links (about 3 oz each)

    onion (diced)
    1

    chopped kale
    1 (10-oz) bag

    low sodium chicken broth
    1/2 cup

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

    crushed red pepper flakes
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

  • Budget-Friendly Mediterranean Fish Stew

    Budget-Friendly Mediterranean Fish Stew

    How to Make Budget-Friendly Mediterranean Fish Stew

    This Mediterranean fish stew costs a little more than $10 for 4 servings, but it can be a real treat and is great for the chilly winter weather!


    20 min prep time


    4servings


    about 1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to a soup pot over medium heat. Add onion, bell pepper, celery, garlic, basil and oregano. Sauté until onions begin to turn clear.

    2. Add crushed tomato and vegetable broth. Bring to a boil, then reduce to a simmer for 10 minutes or until vegetables are soft.

    3. Gently stir in cod and shrimp and cook for 5 minutes or until seafood is cooked through.

    Fiber Focused
    Seafood
    Mediterranean
    Comfort Food
    One Pot
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 ½ cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      540mg

      23%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        12g
      • Added Sugars
        1g

        2%

    • Protein
      22g

    • Potassium
      1030mg
      22%

    Ingredients

    olive oil
    1 tbsp

    medium onion (diced)
    1 med

    red bell pepper (seeded and diced)
    1 whole

    celery (diced)
    2 stalks

    garlic (minced)
    2 clove

    basil (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    canned crushed tomatoes ( 28 oz, no salt added, crushed)
    1 (28-oz can)

    low sodium vegetable broth (low-sodium)
    2 cup

    cod filets (cut into 1-inch chunks)
    6 oz

    medium shrimp (peeled and deveined and chopped)
    8 oz

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Budget-Friendly Hearty Cabbage Soup

    Budget-Friendly Hearty Cabbage Soup

    How to Make Budget-Friendly Hearty Cabbage Soup

    This veggie-loaded, high-fiber soup is more satisfying than traditional cabbage soup because of the addition of beans and turkey sausage. It also freezes well, so freeze half and use it during a busy week when you don’t have much time to cook.


    20 min prep time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add celery, onion and carrots and sauté over medium-high heat for 3 minutes or onions until clear. Remove from pan and set aside.
    2. Add turkey sausage and cook until brown, about 6-7 minutes. Add celery, onions and carrots back to pan and mix.
    3. Add remaining ingredients and bring to a boil. Reduce heat and simmer for 30 minutes.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Lunch
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      10g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    carrots (diced)
    2

    celery stalks (diced)
    2

    onion (diced)
    1

    cabbage (roughly chopped)
    1/2

    lean turkey breakfast sausage (crumbled)
    1/2 lbs

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

    canned diced tomatoes
    1 (14.5-oz) can

    Great Northern beans (rinsed and drained)
    9 (15.5-oz) can

    black pepper
    1/4 tsp

    dried oregano (dried)
    1/2 tsp

  • Budget-Friendly Herb Garlic Meatloaf

    Budget-Friendly Herb Garlic Meatloaf

    How to Make Budget-Friendly Herb Garlic Meatloaf

    This savory budget-friendly meat loaf is just as good as classic meatloaf. Our diabetes-friendly version is made with lean ground turkey and is seasoned with fresh herbs and garlic. For a complete meal, serve with over roasted sweet potatoes (they can roast alongside the meatloaf in the oven) and a nonstarchy vegetable side or simple green salad.

    Watch How to Make Herb Garlic Meatloaf

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    10 min prep time


    35 min cook time


    6servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Pre heat oven to 375 degrees F. Coat a loaf pan with cooking spray. Set aside.

    2. In a medium bowl, break up the piece of whole wheat bread into pea-sized pieces. Add egg and mix well.

    3. Add turkey, garlic, oregano, basil, 1/4 cup ketchup, salt (optional) and ground black pepper. Mix well.

    4. Press the turkey mixture into the loaf pan tightly. Put in oven to bake for 20 minutes.

    5. While meatloaf is baking, whisk together remaining 1/4 cup of ketchup, balsamic vinegar and hot sauce (optional).

    6. After the meatloaf has baked for 20 minutes, pour the ketchup and balsamic glaze over the meatloaf. Return to the oven to bake for an additional 15 minutes or until the internal temperature of the meatloaf is 165 degrees F.

    7. Let the meatloaf rest for 10 minutes, then slice into 6 equal portions.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Easy Pantry Recipes
    Dinner
    Main Dish
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0.1g

    • Cholesterol
      75mg

      25%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        6g

    • Protein
      20g

    • Potassium
      330mg
      7%

    Ingredients

    nonstick cooking spray
    1 whole

    whole wheat bread
    1 slice

    egg substitute
    1/4 cup

    lean ground turkey
    20 oz

    garlic (minced)
    2 clove

    fresh oregano
    1 tbsp

    fresh basil (chopped)
    1 tbsp

    ketchup (divided)
    1/2 cup

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    balsamic vinegar
    2 tbsp

  • Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    How to Make Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Serve this dish with a cup of cold gazpacho soup or with sautéed zucchini seasoned with lemon juice and oregano.


    15 min prep time


    4servings


    1 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, toss together lettuce, onion, cucumber, feta cheese, olive oil, red wine vinegar, and oregano.
    3. Fill each pita pocket half with 1/4 of lettuce mixture. Set aside.
    4. Season shrimp with salt (optional), ground black pepper and cayenne pepper. Spray shrimp with cooking spray.
    5. Grill shrimp for 3-4 minutes on each side. Remove from grill and add 3 shrimp to each pita.
    Seafood
    Mediterranean
    Grilling
    Dinner
    Salads
    Sandwiches
    Budget Friendly
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      235mg
      5%

    Ingredients

    romaine lettuce (shredded)
    2 cup

    small red onion (thinly sliced)
    1/2

    large cucumber (or 1 small) (peeled and sliced)
    1/2

    feta cheese (reduced fat, crumbled)
    1/3 cup

    olive oil
    1 tbsp

    red wine vinegar
    2 tbsp

    fresh oregano (chopped)
    1 tbsp

    whole wheat pita (halved)
    2

    medium shrimp (peeled and deveined)
    12

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    cayenne pepper
    1/4 tsp

    nonstick cooking spray
    1

  • Budget-Friendly Deluxe Chicken Nachos

    Budget-Friendly Deluxe Chicken Nachos

    How to Make Budget-Friendly Deluxe Chicken Nachos

    You can make these nachos as spicy as you want by purchasing the salsa at the heat level you prefer. If you like it even hotter, top the yogurt with a couple dashes of hot sauce.


    30 min prep time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat one large or two small baking sheet(s) with cooking spray.
    2. Lay cut corn tortillas in one layer on the baking sheet(s). Spray the top with cooking spray. Lightly sprinkle with salt (optional).
    3. Bake for 20 minutes, stirring every 5 minutes or until the chips are slightly golden brown and crispy. Remove from oven and pour into a baking dish coated with cooking spray. Set aside.
    4. Mix fat-free refried beans with chicken broth and pour over the baked tortilla chips.
    5. Top the beans with the shredded chicken and then with the reduced fat cheese.
    6. Place on the top rack of the oven and bake for 10-15 minutes or until cheese is melted and starting to turn golden brown.
    7. Remove from the oven and divide the nachos among eight plates. Top each plate with diced tomatoes, salsa, 1/4 avocado, lettuce and yogurt.
    Fiber Focused
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Dinner
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      40mg

      13%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      640mg
      14%

    Ingredients

    nonstick cooking spray
    1

    corn tortillas (cut into 6 pieces each)
    8

    salt (optional)
    1/2 tsp

    refried beans (15-ounce, fat-free)
    1 can

    low sodium chicken broth (low-sodium)
    1/4 cup

    chicken breasts (boneless, skinless, cooked and shredded)
    1 lbs

    Mexican style cheese (reduced fat, shredded)
    3/4 cup

    tomato(es) (seeded and diced)
    2

    salsa
    1 cup

    avocado (seeded and diced)
    1

    lettuce (shredded)
    2 cup

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

  • Budget-Friendly Egg, Ham and Spinach Sandwich

    Budget-Friendly Egg, Ham and Spinach Sandwich

    How to Make Budget-Friendly Egg, Ham and Spinach Sandwich

    Need a quick, delicious and inexpensive meal for breakfast or dinner? Here is your answer. Eggs are a cheap, high-quality protein source and are fine to eat in moderation.


    15 min prep time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a nonstick oven-proof skillet with cooking spray and heat over medium heat. Add ham slices and cook for 1 minute per side. Remove from pan and set aside.
    2. Add olive oil to pan and add spinach to pan, sprinkle with garlic powder and pepper. Sauté until spinach is wilted; remove from pan and set aside.
    3. Crack the eggs into pan; break yolk with spatula to make it run. Cook until egg starts to firm about 30-60 seconds and flip egg. Sprinkle each egg with 1 Tsp. Parmesan cheese. Cook until done and top each egg with 1 ham slice and spoonful of cooked spinach. Place each egg (topped with ham and spinach) on whole-wheat sandwich thin and top with other slice of sandwich thin.
    Fiber Focused
    Sandwiches
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      234

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      195mg

      65%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    deli-style smoked ham ((2 ounces total))
    4 slice

    olive oil
    1 tbsp

    baby spinach
    4 cup

    garlic powder
    1/4 tsp

    fresh ground black pepper
    1/4 tsp

    eggs
    4

    Parmesan cheese (freshly grated)
    4 tsp

    whole wheat sandwich thins (1-1/2 oz each, toasted)
    4

  • Budget-Friendly Chicken Tostadas

    Budget-Friendly Chicken Tostadas

    How to Make Budget-Friendly Chicken Tostadas

    These chicken tostadas are a delicious dish that won’t break the bank. Save time by buying a rotisserie chicken, which you can often find on sale at a warehouse club.


    10 min prep time


    4servings


    1 tostada

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. In a small bowl, mix together the chicken, salsa, and pinto beans.
    2. Place the tostada shells on a baking sheet. Top each tostada shell with a heaping 1/2 cup of chicken-bean mixture and 1 Tbsp. cheese. Bake for 5 minutes or until the cheese is melted.
    3. Remove the tostadas from the oven and top each tostada with a spoonful of mashed avocado and 1/4 cup lettuce.
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Lunch
    Budget Friendly
    Gluten-Free
    Main Dish
    Dinner
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tostada


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      550mg
      12%

    Ingredients

    shredded cooked chicken
    2 cup

    salsa
    3 tbsp

    canned pinto beans (rinsed and drained)
    1 cup

    reduced-fat, shredded cheddar cheese
    4 tbsp

    tostada shells
    4

    avocado (mashed)
    1/2

    lettuce (shredded)
    1 cup