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Tag: lunch

  • Mushroom Arugula Pizza

    Mushroom Arugula Pizza

    How to Make Mushroom Arugula Pizza

    Mini pizzas are easy and fun to create using a sandwich thin and your favorite toppings

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner.


    15 min prep time


    5 min cook time


    6servings


    1 pizza (1/2 sandwich thin)

    Print Recipe >

    Step-By-Step Instructions:

    1. In a skillet, saute half the garlic, the onion, and mushrooms in olive oil for about 10 minutes or until mushrooms are golden brown.
    2. In a food processor, combine arugula, ricotta, the remaining garlic, and white pepper and pulse until smooth.
    3. Place 6 sandwich thin halves on a baking pan. Add 1 tbsp of the arugula mixture to each half of sandwich thin. Top with the mushroom mixture and shredded mozzarella, dividing them evenly among all six pizzas.
    4. Broil for 5 minutes on low in the oven until cheese is melted.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Comfort Food
    Vegetarian
    Snacks
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 pizza (1/2 sandwich thin)


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced, divided use)
    4 clove

    diced red onion
    1/4 cup

    white (button) mushrooms (sliced)
    8 oz

    olive oil
    2 tsp

    packed arugula (about 3 cups loose)
    1 cup

    part-skim ricotta cheese
    1/4 cup plus 1 tbsp

    white pepper
    1/8 tsp

    whole wheat sandwich thins (split in open)
    3

    reduced-fat shredded mozzarella
    3 tbsp

  • Chicken Salad Sliders

    Chicken Salad Sliders

    How to Make Chicken Salad Sliders

    This lightened-up version version of chicken salad uses tangy Greek yogurt and light mayonnaise along with other healthy, flavorful ingredients! For a lower carb meal, serve this chicken salad on lettuce leaves instead of slider buns.


    20 min prep time


    6servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix all ingredients except buns and tomato in a medium mixing bowl.
    2. Serve 1/3 cup chicken salad on each slider bun topped with 1 tomato slice.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Kid Friendly
    Salad Dressings & Condiments
    Lunch
    Holidays & Entertaining
    Dinner
    Appetizers
    Sandwiches
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    Nutrition facts

    6 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      18g

    • Potassium
      340mg
      7%

    Ingredients

    cooked chicken (chopped)
    2 cup

    celery (finely diced)
    1 stalks

    red onion
    2 tbsp

    dried cranberries
    1/3 cup

    sliced almonds (unsalted)
    2 tbsp

    Plain Nonfat Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    Dijon Mustard
    1 tsp

    lemon (juiced)
    1/2

    fresh ground black pepper
    to taste

    whole-wheat slider buns
    6

    tomato(es) (cut into 6 slices)
    1 med

  • Butternut Squash and Kale Soup

    Butternut Squash and Kale Soup

    How to Make Butternut Squash and Kale Soup

    If you don’t have an immersion blender to make this soup, you can use a regular blender to blend the vegetables and the liquid together. You can also use vegetable broth instead of chicken broth for a vegan dish.


    20 min prep time


    35 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.

    2. Line a large baking pan with aluminum foil and spread onion and squash over foil in a single layer. Drizzle vegetables with olive oil and toss lightly to coat; then season with pepper and thyme. Place in oven and bake for 30-35 minutes, or until vegetables are cooked through and starting to brown. 

      Note: take vegetables out at least once during cooking to stir.

    3. Combine roasted vegetables, chicken broth and water in a large saucepan and use an immersion blender to blend ingredients together until smooth.

    4. Heat blended soup over medium heat until heated through, then stir in kale and cook until wilted, about 3 minutes.

    Low Sodium
    Veggie Rich
    American
    Soup
    Vegetarian
    Vegan
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      582mg
      12%

    Ingredients

    sweet onion (cut into wedges)
    1 large

    butternut squash (cut into 3/4-inch cubes)
    4 cup

    olive oil
    1 tbsp

    black pepper
    to taste

    dried thyme
    1 tsp

    low sodium chicken broth
    14 1/2 oz

    water
    3/4 cup

    kale (chopped)
    3 cup

  • Smoky Chicken and Three Bean Salad

    Smoky Chicken and Three Bean Salad

    How to Make Smoky Chicken and Three Bean Salad


    Smoked paprika and cumin give the chicken a delicious smoky flavor. This all-in-one meal is perfect for budget-friendly meal prepping: pack each serving in a tightly sealed container for a grab-and-go lunch throughout the week!

    Double Up: Double the chicken when making Smoky Pan-Roasted Chicken with Potatoes and Beans and use the leftovers in this recipe.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.


    10 min prep time


    20 min cook time


    4servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix the smoked paprika, cumin, and honey together to form a smooth, thick paste. Set aside.
    2. Heat a large nonstick skillet over medium-high heat. Mist the skillet with olive oil spray. Add the chicken, smooth side down. Brown for 2 minutes. Flip and brown for 2 more minutes.
    3. Spoon the honey mixture over the chicken. Cover the skillet with a lid, lower the heat to medium, and cook for 5 minutes, until the chicken reaches an internal temperature of 170° F.
    4. While the chicken finishes cooking, place the green beans in a large microwave-safe bowl and microwave on high for 2 minutes.
    5. When the chicken is done cooking, chop into 1-inch pieces. Mix the chicken with the cooked green beans, chickpeas, kidney beans, and dressing. Toss well. Add the pepper and toss again.
    6. Divide the chicken-and-bean salad mixture into 4 servings (3 cups each) and
      spoon onto individual romaine leaves to create lettuce “boats.” Or place 1 cup of
      chopped romaine on each plate, topping each with 3 cups of the chicken mixture.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      155mg

      52%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        13g

    • Protein
      36g

    • Potassium
      820mg
      17%

    Ingredients

    smoked paprika
    2 tsp

    cumin
    2 tsp

    honey
    2 tbsp

    olive oil spray
    1

    boneless, skinless chicken thighs (visible fat removed)
    1 1/2 lbs

    fresh or frozen green beans (trimmed and cut into 1 inch pieces)
    1/2 lb

    low sodium canned chickpeas (rinsed and drained)
    3/4 cup

    low-sodium canned kidney beans (rinsed and drained)
    1 cup

    black pepper
    1/4 tsp

    reduced-fat oil-and-vinegar dressing
    1/4 cup

    romaine lettuce or other salad green
    4 cup

  • Green Chile Pork Pozole

    Green Chile Pork Pozole

    How to Make Green Chile Pork Pozole

    Swapping a leaner cut of pork in this classic Mexican stew is all it takes to make a diabetes-friendly Pozole. It cooks for a while on the stove, but the prep is quick and easy, so don’t let the cook time intimidate you! You will be rewarded with a hearty, flavorful stew what is well worth the wait. It’s even better the next so, this is great for meal-prepping and saving leftovers. 

     


    20 min prep time


    1 hr and 25 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the pork, 4 cups of the water, the onion, cilantro sprigs, 3 of the garlic cloves, and the bay leaves in a Dutch oven; bring to a boil. Reduce the heat to medium low and simmer, covered, until the meat is fork-tender, about 40 minutes.
    2. Remove the Dutch oven from the heat. Transfer the pork to a cutting board and shred with two forks. Strain the cooking liquid from the Dutch oven and reserve 3 cups. Discard the rest.
    3. Place the tomatillos, chiles, remaining 1 cup of water, and remaining 3 garlic cloves in a small saucepan and bring to a boil. Reduce the heat to medium low and simmer until the tomatillos are tender, about 15 minutes. Let cool for 10 minutes.
    4. Transfer the tomatillo mixture and chopped cilantro to a food processor and pulse until smooth. Transfer to the Dutch oven. Add the shredded pork, the reserved 3 cups of cooking liquid, hominy, and salt and bring to a boil. Reduce the heat to medium low and simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes.
    5. Ladle the soup into 6 bowls. Top each bowl with a few radish slices and a lime wedge.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      520mg
      11%

    Ingredients

    pork tenderloin (trimmed and cut into 4 pieces)
    1 1/4 lbs

    water (divided)
    5 cup

    onion(s) (quartered)
    1

    fresh cilantro
    6 sprigs

    garlic (halved, divided use)
    6 clove

    bay leaves
    2

    tomatillos (husked, rinsed, and quartered )
    1 lb (about 6)

    serrano chiles (coarsely chopped)
    3

    chopped fresh cilantro
    1 cup

    white hominy (rinsed and drained)
    2 (15 oz) cans

    salt
    1/2 tsp

    radishes (sliced)
    1

    lime (cut into 6 wedges)
    1

  • Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    How to Make Instant Pot Wheat Berry, Black Bean, and Avocado Salad

    A wheat berry is a whole wheat kernel which is made up of the bran, germ, and endosperm. It’s a true whole grain, meaning It is high in fiber and packed with nutritional benefits. It has a nutty flavor, and a crunchy and chewy texture that seems to pop as you bite into it. It also holds up well, so you can make a big batch to keep on hand to add to salads, soups, or use in place of rice.

    Wheat berries normally take a long time to cook (and dried black beans, too), but in this recipe, you can cook them together in the Instant Pot and cut their cooking time in half!

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    15 min prep time


    35 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place beans and wheat berries in a fine mesh sieve, rinse and drain. Place in pressure cooker with the 4 cups water. Lock the lid in place and close the seal valve. Press the Manual button for 25 minutes. When the cook time ends, use a quick pressure release.
    2. Meanwhile, combine the tomatoes, peppers, cilantro, vinegar, oil, garlic and salt, in a large bowl and set aside.
    3. When valve drops, carefully remove lid, drain in a fine mesh colander and run under cold water to cool completely. drain well. Add the wheat berry mixture, avocado and cheese to the tomato mixture; toss gently until well coated. Serve as is or over leafy greens such as kale
    Fiber Focused
    Veggie Rich
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        4.5g

        23%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      740mg
      16%

    Ingredients

    dried black beans
    1/3 cup

    hard wheat berries
    1/2 cup

    water
    4 cup

    grape tomatoes
    2 cup

    poblano chile pepper (chopped)
    1 cup

    fresh cilantro (chopped)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    extra virgin olive oil
    2 tbsp

    garlic (minced)
    1 clove

    salt
    1/2 tsp

    avocado (peeled and chopped)
    1

    reduced fat sharp cheddar cheese (shredded)
    3 oz

  • Chop-Free Chili

    Chop-Free Chili

    How to Make Chop-Free Chili

    Loaded with meat, vegetables, and beans, chili is a one-pot meal that is easy to prepare, budget-friendly, and deliciously comforting. As the name implies, this chop-free chili requires very little prep work. Toss everything in the slow cooker in the morning, and come home to a hearty, comforting bowl of chili that takes less than 10 minutes of work to prepare. This dish is even better the next day, so save some leftovers for tomorrow’s lunch!


    10 min prep time


    7 hr cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Lightly coat a 3 1/2- to 4-quart slow cooker with cooking spray.
    2. Lightly coat a large skillet with cooking spray and place over medium-high heat until hot. Brown the beef and sausage for about 2 minutes, stirring frequently.
    3. Place the meat in the slow cooker along with the beans, pepper stir-fry, tomatoes, sugar, chili powder, and 2 teaspoons cumin. Cover and cook on high for 3 1/2 hours or on low for 7 hours.
    4. Stir in the remaining ingredients. Cover and let stand on low for 15 minutes to absorb flavors. Flavor improves overnight.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8.5g

        30%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    lean ground beef
    12 oz

    sweet Italian turkey breakfast sausage links (casings removed)
    3 1/2 oz

    no-salt-added pinto or kidney beans (rinsed and drained)
    1 (15-oz) can

    frozen pepper stir-fry
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    sugar
    2 tsp

    chili powder
    1 tbsp

    cumin (divided)
    1 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

  • Chipotle BBQ Pork Folded Tacos

    Chipotle BBQ Pork Folded Tacos

    How to Make Chipotle BBQ Pork Folded Tacos

    Looking for an easy meal that’s a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you’re home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos.


    20 min prep time


    6 hr cook time


    16servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.
    2. Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.
    3. Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.
    4. To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Slow Cooker
    Sandwiches
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    16 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      30mg

      10%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    reduced-sugar barbecue sauce
    1 cup

    chipotle chili peppers in adobo sauce (pureed )
    4

    pork shoulder (trimmed)
    2 lbs

    smoked paprika
    1 1/2 tsp

    low-carb whole-wheat tortillas
    16

    shredded cabbage
    2 cup

    diced onion (about 2 medium onions)
    1 1/2 cup

  • Pineapple and Chile Quesadillas

    Pineapple and Chile Quesadillas

    How to Make Pineapple and Chile Quesadillas

    Sweet and savory comes together in this meatless quesadilla.


    10 min cook time


    6servings


    1 wedge

    Print Recipe >

    Step-By-Step Instructions:

    1. Chop the pineapple into bite-sized pieces. Mist a large skillet with cooking spray. Over medium heat, lightly char the pineapple. Set aside.
    2. Recoat the skillet with cooking spray. Place one tortilla in the skillet over medium-high heat and cook until air bubbles begin to form, about 1 minute. Spread half of the cheese evenly over the tortilla, covering it to the edges.
    3. Top the cheese with half of the charred pineapple. Sprinkle half of the red pepper flakes over the pineapple. Cook until the cheese starts to melt, about 1 minute, then fold the tortilla in half. Flip the folded tortilla over and cook until it is lightly toasted and the cheese is completely melted, about 1 to 2 minutes.
    4. Transfer the quesadilla to a cutting board. Repeat steps 2 and 3 with the second tortilla and the remainder of the ingredients.
    5. Cut each quesadilla into 3 wedges. Serve hot with a side of salsa.
    Low Carb
    Fiber Focused
    Kid Friendly
    Mexican/Southwestern
    Latin American
    Vegetarian
    Quick & Easy
    Budget Friendly
    Sides
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wedge


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      15mg

      5%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      50mg
      1%

    Ingredients

    canned pineapple (drained)
    1/2 cup

    10-inch whole wheat flour tortillas
    2

    Monterey jack cheese (reduced fat, shredded)
    1 cup

    crushed red pepper flakes
    1 tsp

  • Steak and Portobello Sandwich

    Steak and Portobello Sandwich

    How to Make Steak and Portobello Sandwich

    Meaty portobello mushrooms and a warm balsamic vinegar dipping sauce make this steak sandwich a real treat. Buy whole portobello mushrooms and slice them after they’re cooked.

    Double Up: Cook some extra steak while you are making this recipe, and save the leftovers for Mediterranean Steak with Minted Couscous later in the week.


    5 min prep time


    15 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the garlic and balsamic vinegar in a small bowl. Set aside.
    2. Remove visible fat from the steak. Heat a skillet to medium-high heat. Place the steak in the skillet and sear for 2 minutes. Turn the steak over and cook for 2 more minutes, or until they reach desired doneness. Remove from the skillet and set aside.
    3. Coat the skillet with the olive oil spray. Add the mushrooms and cook for 5 minutes, turning over once. Remove the mushrooms to a cutting board.
    4. Add the garlic-vinegar mixture to the skillet and boil for 3 to 4 minutes, until reduced by half. Divide the sauce among 4 small bowls and set aside.
    5. Slice open the rolls, then mist each side with the olive oil spray. Toast the rolls in a toaster oven for 1 minute.
    6. Slice the steak and mushrooms into thin strips. Arrange about 5 oz of steak and 3/4 cup of mushrooms on the bottom half of each roll. Top with salt and pepper. Cover each sandwich with the top half of the roll, cut in half, and serve with the dipping sauce.
    Sandwiches
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      490

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        4.9g

        25%

    • Cholesterol
      110mg

      37%

    • Sodium
      690mg

      30%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      46g

    • Potassium
      980mg
      21%

    Ingredients

    garlic (crushed)
    6 clove

    balsamic vinegar
    1 cup

    strip, flank, or skirt steak
    1 1/2 lbs

    olive oil spray
    1

    Portobello mushrooms
    1/2 lbs

    whole-wheat hoagie rolls
    4

    salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp