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Tag: lunch

  • Latin Baked Fried Chicken

    Latin Baked Fried Chicken

    How to Make Latin Baked Fried Chicken

    Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken.

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    10 min prep time


    30 min cook time


    4servings


    1 cutlet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

    2. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

    3. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

    4. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

    5. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cutlet


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      35g

    • Potassium
      67mg
      1%

    Ingredients

    nonstick cooking spray
    1

    lime juice (from 2 limes)
    1/4 cup

    egg white
    1

    lower sodium soy sauce
    1 tsp

    dried oregano
    1/2 tsp

    garlic (minced)
    2 clove

    whole-wheat panko bread crumbs
    1/2 cup

    Adobo seasoning
    3/4 tsp

    salt
    1/4 tsp

    thin-sliced chicken cutlets
    4 (5 oz) cutlets

  • Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

    How to Make Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

     

    I “discovered” this delicious slaw while volunteering at a Washington, D.C., elementary school where the children stated that their favorite food was the “ABC salad,” which they made from ingredients in the school garden! It was so inspiring to see the children devour the vegetables with such pleasure that I became a fan, too! I even began including it in my “Culinary Medicine Made Easy” cooking classes and on as many menus as possible.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place shredded beets, carrots, and apple in mixing bowl and mix to combine. Add walnuts and green herb(s) on top of mixture and set bowl aside.
    2. In a small bowl, whisk together blood orange juice and salt until salt is dissolved. Add 3–4 grinds of pepper, then whisk in oil. Pour dressing over salad and mix until well combined and evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.
    Veggie Rich
    Mediterranean
    Dinner
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    medium fresh beet (peeled and shredded)
    1

    medium carrots (peeled and shredded)
    2

    large Granny Smith apple (peeled and shredded)
    1

    chopped walnuts
    1/4 cup

    chopped fresh parsley, dill, of combination
    3 tbsp

    Juice of 1 blood orange
    1

    salt
    1/4 tsp

    black pepper
    to taste

    olive oil
    2 tbsp

  • Mixed Pepper Medley

    Mixed Pepper Medley

    How to Make Mixed Pepper Medley

    This mixture is know as peperonata in Italy and is a typical garnish for roasted and grilled meats, but you could also pair it with a plant-based protein such as Moroccan Lentils with Stewed Tomatoes for a satisfying vegan meal. 

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    25 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large, wide skillet over medium heat. Add peppers, and cook until browned.
    2. Stir in garlic and cook for 1 minute. Add green olives, then reduce heat to low and cover. Cook for 20 minutes, or until peppers are tender.
    3. Stir in balsamic vinegar. Taste, and add salt if necessary.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Mediterranean
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      200mg
      4%

    Ingredients

    olive oil
    3 tbsp

    mixed red, yellow, and green bell peppers (cut into thin strips)
    2 lbs

    garlic (minced)
    6 clove

    pitted, diced green olives
    1/4 cup

    balsamic vinegar
    2 tbsp

    salt
    1/4 tsp, or to taste

  • Moroccan Lentils with Stewed Tomatoes

    Moroccan Lentils with Stewed Tomatoes

    How to Make Moroccan Lentils with Stewed Tomatoes

    You can prepare the lentils ahead of time for a quick weeknight meal that will be ready in minutes. Pair this with a Mixed Pepper Medley for a satisfying vegan dish, full of plant-based proteins and non-starchy vegetables.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    40 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place lentils in a medium saucepan, and add water to cover. Bring to a boil over high heat, reduce to low, and simmer, covered, for 30 minutes or until tender. Drain and set aside. (This step may be done a day ahead of time.)
    2. Combine lentils, tomatoes, onion, coriander, salt, and pepper in a large saucepan. Add 1 cup water, and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 minutes.
    3. Add cilantro, and stir. Serve hot.
    Low Sodium
    Fiber Focused
    Mediterranean
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    uncooked brown lentils (sorted and rinsed)
    1 cup

    no-salt-added canned chopped tomatoes
    1 cup

    medium yellow onion (chopped)
    1

    ground coriander
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chopped fresh cilantro
    1/4 cup

  • Orange, Asparagus, and Avocado Salad

    Orange, Asparagus, and Avocado Salad

    How to Make Orange, Asparagus, and Avocado Salad

     


    This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
    2. Divide lettuce evenly among six salad bowls or plates.
    3. Combine orange, tomato, and avocado in a medium bowl.
    4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
    5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
    Low Carb
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    No Cook
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh asparagus (trimmed)
    1 bunch

    romaine lettuce (cut into bite-size pieces)
    4 oz

    large orange (peeled and cut into segments)
    1

    large tomato (cut into 12 equal pieces)
    1

    avocado (pitted, peeled, and diced)
    1

    olive oil
    2 tbsp

    red wine vinegar
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Orzo with Lemon, Artichokes, and Asparagus

    Orzo with Lemon, Artichokes, and Asparagus

    How to Make Orzo with Lemon, Artichokes, and Asparagus

     

    Artichokes and asparagus are a match made in culinary heaven and are often paired together in typical Italian dishes. Among their many similarities, both crops are native to the Mediterranean and grow best in a warm to slightly cool climate. In the kitchen, they can be incorporated into healthful soup, pasta, rice, omelet, and salad recipes.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of water to a boil over high heat. Add 1/4 tsp salt and reduce heat to medium.
    2. Add orzo and stir. Cook orzo until tender, but still al dente. Drain orzo when done and return to pot.
    3. Meanwhile, bring a medium-size pot of water to a boil over high heat. Add asparagus and cook until tender (about 5 minutes), then drain.
    4. Add asparagus, artichoke hearts, lemon juice, lemon zest, additional 1/4 tsp salt (if desired), freshly ground pepper, and olive oil into the pot with the orzo and stir.
    5. Taste and adjust seasoning, if necessary. Garnish with cheese and serve hot.
    Fiber Focused
    Mediterranean
    Vegetarian
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      260mg
      6%

    Ingredients

    salt
    1/4 tsp

    dry orzo pasta or small gluten-free pasta
    1/2 lbs

    fresh or frozen asparagus (trimmed into 1-inch peices)
    1 lbs

    frozen artichoke hearts (thawed)
    1 (14-oz) package

    lemon juice
    1/4 cup

    zest of 1 lemon
    1

    black pepper
    1/4 tsp

    olive oil
    2 tbsp

    Pecorino Romano cheese (grated)
    1/4 cup

  • Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

    How to Make Broccoli and Spinach Salad with Blueberries and Buttermilk Dressing

     


    I decided to offer this an antioxidant-infused snack prior to class and wanted you all to have it in hand for quick meals. Try adding leftover chicken, fish, or quinoa to make a complete meal.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, broccoli, avocado, blueberries, feta cheese, and sunflower seeds in a large bowl or in a large platter.
    2. Place yogurt, buttermilk, garlic, lemon juice and zest, poppy seeds, herbs, and pepper in a blender and blend to combine. (If not using a blender, ingredients can also be whisked in a bowl until combined.)
    3. Pour dressing over salad and serve immediately.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Sides
    Salads
    No Cook
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      430mg
      9%

    Ingredients

    baby spinach
    1/2 lbs

    chopped broccoli
    1 cup

    avocado
    1/2

    blueberries
    1/4 cup

    crumbled feta cheese
    1/4 cup

    roasted sunflower seeds
    1/4 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    low-fat buttermilk
    1/4 cup

    juice and zest of 1 lemon
    1

    Poppy Seeds
    1 tsp

    fresh dill and/or other herbs
    a few sprigs

    freshly ground black pepper
    to taste

  • Ensalada de Zanahoria & Col

    Ensalada de Zanahoria & Col

    How to Make Ensalada de Zanahoria & Col

    Al igual que ocurre con otras hortalizas crucíferas (el brécol y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcle todos los ingredientes y revuelva bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      1g

    Ingredients

    col (repollo) picado en tiras
    2 tazas

    zanahoria (rallada)
    1

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    azúcar
    1/2 cdta

    sal
    1/4 cdta

    pimienta negra
    1/2 cdta

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

  • Turkey Tacos

    Turkey Tacos

    How to Make Turkey Tacos

    Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño.


    10 min prep time


    10 min cook time


    6servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the olive oil over medium-high heat.
    2. Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
    3. Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
    4. Fill each tortilla with ½ cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      60mg

      20%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      19g

    • Potassium
      460mg
      10%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1/2

    finely diced jalapeño pepper
    2 tbsp

    lean ground turkey
    16 oz

    garlic (minced)
    1 clove

    ground cumin
    1 tbsp

    chili powder
    1 tbsp

    smoked paprika
    1/2 tsp

    water
    2 tbsp

    6-inch corn tortillas
    6

    avocado (diced)
    1 large

    Plain Nonfat Greek yogurt
    6 tbsp

    no-salt-added pico de gallo
    6 tbsp

  • Chilled Tarragon and Tomato Soup

    Chilled Tarragon and Tomato Soup

    How to Make Chilled Tarragon and Tomato Soup

    Fresh tomatoes and herbs are as important to summer Mediterranean menus as they are to American ones. This light, piquant French soup is a wonderful first course to pair with grilled or roasted chicken. It also tastes great with sandwiches and can be served chilled. Try packing it in a thermos and serving it in cups at a picnic.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    5 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F.
    2. Place the tomatoes, balsamic vinegar, sugar, lemon juice, and 1 Tbsp of the tarragon in a food processor or blender. Mix to form a smooth soup.
    3. Place a large, fine mesh strainer or chinois over a bowl and pour in the soup. Use a wooden spoon to turn and press the soup through the strainer, a little at a time, until the tomato solids are left in the strainer and the liquid has passed through.
    4. Place the soup in a large saucepan and season with the salt and pepper, to taste.
    5. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 10 to 20 minutes, or until the soup is thickened and the volume has been reduced by about a third.
    6. Garnish the soup with the remaining tarragon leaves. Refrigerate and serve chilled. (If preferred, serve warm.)
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Soup
    Sides
    Lunch
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    cherry tomatoes
    3 lbs

    balsamic vinegar
    2 tsp

    sugar
    1 tsp

    lemon juice
    1 tsp

    finely chopped tarragon leaves (divided)
    4 tbsp

    salt
    1/4 tsp

    black pepper
    to taste