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Tag: lunch

  • Chicken Soup

    Chicken Soup

    How to Make Chicken Soup

    Most families have a favorite soup they enjoy eating together and Brendon Ayanbadejo’s family is no different. Brendon, a former NFL linebacker, shared his mom’s chicken soup recipe as a way to honor her on Mother’s Day. One of the many things that make this recipe special is the homemade chicken broth. ADA registered dietitian, Shamera Robinson, agrees this is a smart approach. “Making your own broth helps to control how much salt you eat,” she says. “But don’t worry! If you’re in a hurry, then you can skip a few steps by using a low-sodium chicken broth from the store.”

    Ayanbedejo says certain ingredients make the soup sing: the whole chicken (with skin and bones); cilantro; and lime (added right before serving). “The way that all the flavors blend together—it tastes so good. Sometimes, I’ll make tortillas to have on the side with the soup,” he adds.


    20 min prep time


    2 hr cook time


    8servings


    1 cup of soup

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the broth first: In a large stock pot, add 8 cups of water, whole chicken, 2 of the celery sticks, ½ of the onion, 2 of the garlic cloves, 1 teaspoon salt, pepper to taste.
    2. Cover and bring to a boil. Reduce heat and let simmer for 1 hour.
    3. While the broth is simmering, dice the remaining celery sticks, the other half of the onion, the carrots, and the squash. Finely mince the remaining garlic cloves and jalapeño. Chop the ears of corn into 3-inch pieces.
    4. When the broth is done simmering, remove the chicken and set aside to cool. Strain broth and reserve the liquid in a bowl or other container (discard strained ingredients). Skim the fat off the top of the broth.
    5. Once the chicken is cool enough to handle, remove skin and discard. Remove meat from the bones and roughly chop.
    6. In the same pot, add all of the chopped vegetables, the chopped chicken, salt and pepper to taste, and bay leaves.
    7. Add the broth. The broth should cover everything in the pot by 2 inches. If not, add water and more salt.
    8. Cover and cook for 1 hour on low heat.
    9. Remove bay leaves before serving.
    10. Serve and top with cilantro
    Comfort Food
    One Pot
    Main Dish
    Lunch
    Dinner
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup of soup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      36g

    • Potassium
      570mg
      12%

    Ingredients

    whole chicken (fresh or thawed)
    1

    celery
    4 stalks

    onion(s)
    1 whole

    garlic
    4 clove

    carrot(s)
    2

    zucchini or yellow summer squash
    4

    jalapeño pepper
    1

    ears corn
    2

    water
    8 cup

    bay leaves
    2

    lime (juiced)
    2

    cilantro (chopped)
    1 bunch

  • Chicken and Roasted Pepper Lettuce Cups

    Chicken and Roasted Pepper Lettuce Cups

    How to Make Chicken and Roasted Pepper Lettuce Cups

    From Designed for One!, by Nancy S. Hughes. Available for order here.

    This recipe featured in:

     


    10 min prep time


    8 min cook time


    1serving


    2 lettuce cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a small nonstick skillet over medium heat. Coat both sides of the chicken with cooking spray and cook 4 minutes on each side, or until no longer pink in the center. Place on cutting board, let cool 2–3 minutes, and chop.

    2. Meanwhile, combine the remaining ingredients, except the lettuce leaves, in a bowl.

    3. To assemble, line each leaf with the chopped chicken and top with the red pepper mixture.

    Mediterranean
    Grilling
    Sandwiches
    Cooking for 1 or 2
    Appetizers
    Lunch
    Quick & Easy
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    Nutrition facts

    1 Serving



    • Serving Size

      2 lettuce cups


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      37g

    • Potassium
      830mg
      18%

    Ingredients

    chicken cutlet
    4 oz

    nonstick cooking spray
    1 whole

    roasted red pepper (chopped)
    2 oz

    no-salt-added garbanzo beans (rinsed and drained)
    1/3 cup

    red onion (finely chopped)
    2 tbsp

    pitted kalamata olives (coarsely chopped)
    4 whole

    fresh basil (chopped)
    1 tbsp

    Extra Virgin Olive Oil
    2 tsp

    red wine vinegar
    1 tsp

    romaine or Boston lettuce leaves
    2 leaves

  • Whole Wheat Hot Pockets

    Whole Wheat Hot Pockets

    How to Make Whole Wheat Hot Pockets

    Once these hot pockets are baked, they can be frozen in airtight freezer bags for an easy dinner at a later date.


    1 hr 30 min prep time


    25 min cook time


    8servings


    1 hot pocket

    Print Recipe >

    Step-By-Step Instructions:

    1. Set up a mixer fitted with the dough hook attachment. If you do not have a mixer, set up a food processor.

    2. Add warm water, Splenda Brown Sugar, and yeast to the mixing bowl or food processor bowl and let the yeast bloom for 5 minutes. The yeast should begin to get frothy.

    3. Add the flour and salt (optional) and mix on low until flour is incorporated. 

      If using a mixer with the dough hook attachment, turn the speed up to medium and knead the dough for 5 minutes. 

      If using a food processor, turn the dough onto a clean, floured board or counter top and knead by hand for 5-7 minutes. If the dough is too sticky, add a Tbsp. of flour at a time until it forms a smooth dough.

    4. Add kneaded dough to a large bowl coated with cooking spray, cover and put in a warm place for one hour to rise.

    5. While the dough is rising, preheat the oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.

    6. In a medium sauté pan, heat olive oil over medium-high heat. Add mushrooms and sauté until softened and all of the liquid from them is evaporated.

    7. In a medium bowl, combine mushrooms, spinach, garlic, salt (optional), pepper and mozzarella cheese. Set aside.

    8. Divide the dough into eight balls and let rest, covered with plastic wrap, for about 15 minutes.

    9. Roll out each dough round to 1/4 inch thickness. Add 1/8 of filling (about 1/2 cup) to each round. Fold over to form a calzone and press the edges to seal. Repeat this process for the remaining 8 hot pockets and place on the baking sheet.

    10. Brush each hot pocket with egg wash and bake for 25 minutes or until golden brown.

    Low Sodium
    Fiber Focused
    Kid Friendly
    Vegetarian
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 hot pocket


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      355mg
      8%

    Ingredients

    warm water (around 100 degrees F)
    1 cup

    low-calorie brown sugar substitute
    1 tbsp

    active dry yeast
    1 packet

    whole wheat flour
    2 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    white (button) mushrooms (diced)
    8 oz

    cooked spinach
    1 cup

    garlic (minced)
    1 clove

    salt (optional, divided use)
    1 1/2 tsp

    black pepper
    1/2 tsp

    mozzarella cheese (reduced fat)
    3/4 cup

    eggs (beaten with 1 Tbsp. water)
    1

  • Whole Grain Chicken and Waffles

    Whole Grain Chicken and Waffles

    How to Make Whole Grain Chicken and Waffles

    Here’s a lighter version of a usually deep-fried, high carbohydrate, high-calorie meal. Note that you’ll need a waffle iron to make this dish.


    20 min prep time


    20 min cook time


    5servings


    2 waffles (4-inch square) + 3 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a small bowl, add 1/4 cup of the whole wheat flour. In a second small bowl, whisk together 3 of the egg whites and hot sauce. In a third small bowl, mix together the corn meal, salt, and pepper.
    3. Slice chicken breasts lengthwise into 1-inch thick strips (this should make 15 strips). Dredge each strip in the flour (and shake off the excess), then dip in the egg white, then coat in the corn meal, and lay on the prepared baking sheet.
    4. Once all of the chicken strips are coated, spray each strip with cooking spray on both sides. Bake for 20 minutes.
    5. While the chicken is cooking, preheat a waffle iron according to manufacturer directions (set it to high). In a small bowl, whisk together the egg, milk, yogurt, and oil.
    6. In a large bowl, sift together the baking soda, remaining 1 1/2 cup whole wheat flour and baking powder.
    7. In another bowl, whip the remaining 3 egg whites to stiff peaks.
    8. Mix the wet ingredients into dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook the waffles according to your waffle iron instructions. For 4-inch square waffles, each waffle uses 1/2 cup batter. Cook the waffles until they are dark golden brown.
    9. Serve two waffles with 3 strips of chicken.
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Breakfast and Brunch
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      2 waffles (4-inch square) + 3 chicken strips


    • Amount per serving



      Calories





      410

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      35g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1

    whole wheat flour (divided use)
    1 3/4 cup

    egg whites (divided use)
    6

    hot sauce
    1 tbsp

    cornmeal
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    boneless, skinless chicken breasts
    1 lbs

    large egg
    1

    skim milk
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

    olive oil
    2 tbsp

    baking soda
    1/2 tsp

    baking powder
    1 1/2 tsp

  • Walnut Lentil Salad

    Walnut Lentil Salad

    How to Make Walnut Lentil Salad

    This vegetarian salad is packed with protein and fiber from the lentils. You can switch up the veggies and use whatever is in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.


    20 min prep time


    10 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
    2. Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
    3. In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
    4. Add the remaining ingredients and toss to coat.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Sides
    Salads
    Lunch
    Gluten-Free
    Foodie
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g

    • Protein
      14g

    • Potassium
      690mg
      15%

    Ingredients

    water
    6 cup

    lentils (can use any color)
    2 cup

    large lemon (Zest and juice)
    1

    garlic (minced or grated)
    1 clove

    fresh parsley (minced)
    1 tbsp

    sweet curry powder
    1 tsp

    honey
    1 tbsp

    olive oil
    1/4 cup

    medium orange or yellow bell pepper (seeded and diced )
    1

    grape tomatoes (halved)
    1 cup

    walnuts (toasted chopped)
    1/2 cup

    mesclun or mixed baby field greens
    2 cup

  • Vietnamese Cabbage And Pork Salad

    Vietnamese Cabbage And Pork Salad

    How to Make Vietnamese Cabbage And Pork Salad

    Author Robyn Webb: “I love that salad bars are now adding fresh sliced cabbage to the bins. It’s so much easier to have pre-sliced cabbage on hand to create this refreshing summer salad. Use this dressing also as a marinade for other foods such as chicken or beef.”

    This recipe from The Smart Shopper Diabetes Cookbook, by Robyn Webb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. Cover a broiler rack with foil. Coat the foil with cooking spray. Rub the pork with the oil, salt, and pepper. Roast the pork for about 20 minutes. Turn the oven to broil and broil the pork for about 5 minutes, turning once until a meat thermometer registers 145 degrees when inserted into the thickest part of the pork. Remove the pork from the oven to a carving board and let rest.
    2. In a large bowl, combine the cabbage, red onion, and cucumber. Whisk together the lime juice, fish sauce, soy sauce, sesame oil, sugar, and cayenne pepper. Add to the cabbage mixture and toss well. Cut the pork into thin slices and add to the salad and toss again.
    3. Line a platter with romaine lettuce. Pile the pork salad on top of the lettuce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Sides
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      325mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      12g

    • Potassium
      305mg
      6%

    Ingredients

    pork tenderloin
    1 lbs

    olive oil
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    green cabbage (sliced)
    2 cup

    red onion (thinly sliced)
    1/2 cup

    cucumber(s) (sliced)
    1/2 cup

    fresh lime juice
    3 tbsp

    fish sauce
    1 tbsp

    light soy sauce
    1 tbsp

    sesame oil
    1 tsp

    sugar
    1/2 tsp

    cayenne pepper
    1/8 tsp

    romaine lettuce leaves (torn)
    4 cup

  • Vietnamese Beef Soup (Pho)

    Vietnamese Beef Soup (Pho)

    How to Make Vietnamese Beef Soup (Pho)

    If you don’t want to serve all of this soup at once, cook only the amount of pasta and beef that you want to serve. Save remaining ingredients for leftovers.


    15 min prep time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook angel hair pasta according to package directions, omitting salt. Divide cooked noodles among 4 soup bowls.
    2. Top each bowl of noodles with 1/4 sliced scallion, 1/4 cup basil, 2 Tbsp. cilantro, 1/4 of sliced chili and one lime wedge.
    3. In a soup pot, bring beef broth to a boil. Whisk in five spice powder and reduce heat to a low simmer. Add beef for 1 minute just to cook through.
    4. Divide broth and beef evenly among the four bowls. Serve immediately.
    Asian
    Lunch
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      60mg

      20%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      47g

      17%

      • Dietary Fiber
        3g

        11%

    • Protein
      30g

    Ingredients

    basil ((Thai basil if you can find it), thinly sliced)
    1 cup

    cilantro (chopped)
    1/2 cup

    lime (quartered into wedges)
    1

    serrano pepper ((or other hot chili), seeded and minced)
    1

    green onion (scallion) ((white and green parts), thinly sliced)
    1

    brown rice angel hair pasta
    8 oz

    beef broth (fat-free, reduced sodium)
    5 1/2 cup

    Chinese five-spice powder
    1/2 tsp

    beef tenderloin fillet (sliced very thin)
    1 lbs

  • Veggie Egg Fu Yung

    Veggie Egg Fu Yung

    How to Make Veggie Egg Fu Yung

    Try this meal for a unique Asian-inspired dish that’s also easy on the budget. It’s great for breakfast, lunch, or dinner!


    10 min prep time


    4servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the cooking spray and canola oil to a non-stick sauté pan over medium heat. Add the mushrooms, zucchini, and onion. Sauté until the mushrooms are dry and the onions turn clear, about 5-7 minutes. Stir in the bean sprouts. Sauté 2-3 more minutes. Set aside to cool.
    2. In a medium bowl, whisk the egg substitute and egg together. Whisk in the flour and then stir in the vegetable mixture and salt (optional). Mix well.
    3. Over medium-high heat, re-spray nonstick sauté pan with cooking spray and pour the batter by heaping 1/2 cup to form patties. Cook well on both sides until golden brown, about 4-5 minutes per side. Remove the patties from the pan and set aside.
    4. In a small bowl, combine the cornstarch, Splenda, soy sauce, and chicken broth. Mix well. Add this mixture to the hot pan and bring to a boil; reduce heat and simmer 5 minutes to make a gravy.
    5. Pour the gravy over patties and serve hot.
    Asian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      8g

    • Potassium
      360mg
      8%

    Ingredients

    nonstick cooking spray
    1

    canola oil
    1 tsp

    white (button) mushrooms (chopped)
    8

    small zucchini (grated)
    1

    small onion (minced)
    1/2

    canned bean sprouts (drained and rinsed)
    1 cup

    egg substitute
    4 fl.oz

    eggs
    1

    all-purpose flour
    3 tbsp

    salt (optional)
    1/2 tsp

    Cornstarch
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    soy sauce (reduced sodium)
    2 tsp

    low sodium chicken broth (fat-free, low-sodium, (12 ounces))
    1 1/2 cup

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    American
    Easy Pantry Recipes
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg
      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp