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Tag: lunch

  • Sweet Pepper, Onion and Tomato Salad

    Sweet Pepper, Onion and Tomato Salad

    How to Make Sweet Pepper, Onion and Tomato Salad

    Use red, green, yellow or orange bell peppers to make this delicious side dish even more colorful!


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except pepper, onion, and tomato and mix well.
    2. Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    cider vinegar
    1/2 cup

    garlic (sliced)
    1 clove

    sugar
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    ketchup
    1 tbsp

    Worcestershire sauce
    1 tsp

    fresh lime juice
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    cilantro (chopped)
    3 tbsp

    large bell pepper (any color, cut into thin rings)
    1

    large onion (sliced into thin rings)
    1

    large tomatoes (peeled, cut into 8 wedges)
    2

  • Super Foods Salad

    Super Foods Salad

    How to Make Super Foods Salad

    The salad tastes not only super nourishing, but is also bursting with flavor. Boost the flavor even more by adding 4 Tsp. dried cranberries, 1/4 cup pomegranate seeds or a diced orange. Or choose baby arugula for the greens.


    30 min cook time


    4servings


    1-3/4 cups salad, 1 Tbsp. dressing

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    Step-By-Step Instructions:

    1. Rinse and cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat.
    2. Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water.
    3. In a small food processor or blender, puree the oil, lemon and orange juices, 1/4 avocado, cilantro, salt and garlic.
    4. In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve immediately.
    5. Do Ahead Or Delegate: Cook the quinoa and the edamame, juice the orange, chop the cilantro, peel the garlic, prepare the dressing and dice the bell pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1-3/4 cups salad, 1 Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      605mg
      13%

    Ingredients

    quinoa
    1/2 cup

    fresh shelled edamame ((1 cup))
    6 oz

    Extra Virgin Olive Oil
    1/4 cup

    lemon (juice only (about 2 Tbsp.))
    1/2

    orange juice (preferably fresh)
    2 tbsp

    avocado (use 1/4 in the dressing and dice the remaining 3/4 for salad)
    1

    fresh cilantro or parsley (coarsely chopped)
    1/8 cup

    salt
    1/4 tsp

    garlic (peeled and halved)
    1 clove

    lettuce (head (6 ounce), chopped or torn, if necessary)
    1

    orange bell pepper (cored and diced)
    1/2

    unsalted sunflower seeds, or use pecans or pistachios
    2 tbsp

  • Summer Crab Salad

    Summer Crab Salad

    How to Make Summer Crab Salad

    This simple but elegant lunch is a nice break from a boring sandwich. Feel free to add red peppers if you want some added color and crunch.


    10 min prep time


    4servings


    about ½ cup crab salad and 1 lettuce leaf

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
    2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.
    Low Carb
    Seafood
    Dinner
    Gluten-Free
    Lunch
    Quick & Easy
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      about ½ cup crab salad and 1 lettuce leaf


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      295mg
      6%

    Ingredients

    white crab meat (6-ounce each, drained)
    2 can

    celery (diced)
    2 stalks

    green onions (sliced)
    2

    lemon juice
    1 tbsp

    light mayonnaise
    2 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 tbsp

    black pepper
    1/8 tsp

    Dash hot sauce
    1

    large lettuce leaves
    4

  • Summer Chicken Spring Rolls

    Summer Chicken Spring Rolls

    How to Make Summer Chicken Spring Rolls

    With little cooking needed, these rolls are a great addition to any summer menu.


    20 min prep time


    4servings


    2 rolls

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, chicken, carrots, cucumbers, cilantro, mushrooms and green onion.
    2. In a small bowl, whisk together the soy sauce, vinegar, hot water, olive oil, and ginger.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/3 cup of chicken-vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining spring rolls.
    4. Serve spring rolls with dipping sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Asian
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 rolls


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      18g

    • Potassium
      300mg
      6%

    Ingredients

    cabbage (shredded)
    1 cup

    cooked chicken (shredded)
    1 1/2 cup

    shredded carrotst
    1/2 cup

    diced cucumber
    1/2 cup

    chopped fresh cilantro
    1/4 cup

    thinly sliced shiitake mushrooms
    1/2 cup

    green onion (chopped)
    1

    rice paper spring roll wrappers
    8

    lower sodium soy sauce
    2 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    olive oil
    1 tbsp

    ground ginger
    1 tsp

  • Spinach Salad with Chicken and Avocado

    Spinach Salad with Chicken and Avocado

    How to Make Spinach Salad with Chicken and Avocado

    A good salad needs veggies, protein, flavor, and different textures. The chicken in this recipe provides the protein. When combined with avocado and sunflower seeds, you get the perfect flavor, texture and crunch. This quick and easy salad is perfect for a light and satisfying lunch. It’s also great for meal prepping—simply pack each serving in a separate container, and wait to add the dressing until right before serving.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, combine the spinach, avocado, tomatoes, chicken, and sunflower seeds. Add the dressing and toss to coat evenly. Or, if preparing ahead of time, divide the salad between four containers. Add 1 1/2 tbsp of dressing just before eating.
    Veggie Rich
    Fiber Focused
    Salads
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      860mg
      18%

    Ingredients

    baby spinach
    12 oz

    small avocado (pitted and cut into thin slices)
    1

    roma (plum) tomatoes (diced)
    2

    diced cooked chicken breast
    1 cup

    sunflower seeds
    4 tbsp

    light ranch dressing
    6 tbsp

  • Spinach Pesto Chicken Salad Wrap

    Spinach Pesto Chicken Salad Wrap

    How to Make Spinach Pesto Chicken Salad Wrap

    Trying to lower your blood pressure by watching sodium intake? Use herbs such as basil and other strong ingredients such as lemon, garlic and pepper for lots of flavor. This wrap is also a great way to work in more vegetables with the spinach.


    15 min prep time


    35 min cook time


    5servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Season the chicken breasts with 1/4 Tsp. black pepper and dried basil. Bake for 35 minutes or until done. Put the chicken breasts in the refrigerator to cool.
    3. In a food processor, combine the spinach, pine nuts, lemon juice, and mayonnaise. Lightly pulse. With the machine running, add the olive oil, blending until the mixture is creamy. Stir in the Parmesan cheese, garlic powder, and 1/4 Tsp. black pepper.
    4. Cut the cooked chicken into 1/2-inch pieces and shred. In a medium bowl, combine the chicken and pesto sauce; mix well.
    5. Serve 1/2 cup chicken salad in each tortilla. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic wrap and refrigerate.
    CKD Dialysis
    Kidney-Friendly
    Sandwiches
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    boneless, skinless chicken breast
    1 lbs

    black pepper (divided)
    1/2 tsp

    basil (dried)
    1 tsp

    baby spinach (large stems removed)
    3 cup

    pine nuts (toasted)
    2 tbsp

    fresh lemon juice
    2 tbsp

    light mayonnaise
    1/4 cup

    olive oil
    1 tbsp

    Parmesan cheese (freshly grated)
    2 tbsp

    garlic powder
    1/4 tsp

    6-inch corn tortillas
    5

  • Spinach and Pine Nut Quinoa

    Spinach and Pine Nut Quinoa

    How to Make Spinach and Pine Nut Quinoa

    Make this recipe the same week you make the Spinach Pesto Halibut since it uses a lot of the same ingredients. This nutrition-packed side dish would go great with fish, chicken or pork.


    15 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth.
    2. Heat olive oil in a sauté pan over medium-high heat. Add garlic and sauté for 30 seconds. Add spinach and sauté for about 5 minutes.
    3. Pour cooked quinoa in a medium bowl; add spinach and remaining ingredients and mix well.
    Low Sodium
    Quick & Easy
    Lunch
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      430mg
      9%

    Ingredients

    quinoa
    1 cup

    low sodium vegetable broth
    2 cup

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    baby spinach leaves
    6 oz

    pine nuts (toasted)
    1/4 cup

    black pepper
    1/8 tsp

    Parmesan (freshly grated)
    2 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Spicy Pork Tenderloins With Chili And Black Vinegar

    Spicy Pork Tenderloins With Chili And Black Vinegar

    How to Make Spicy Pork Tenderloins With Chili And Black Vinegar

    Pork tenders are a totally underappreciated source of protein. They’re lean, flavorful, easy to cook, and when marinated, take on flavor very well. One tender will feed 2 people. I often split the tender open and pound it out lightly to form a large 1⁄2-inch-thick circle of deliciousness.


    6servings


    1⁄6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine soy sauce, sesame oil, vinegar, brown sugar, pepper, garlic, and ginger root in a medium bowl and put into a large, tightly sealed plastic bag. Marinate at least 15 minutes at room temperature or overnight in the refrigerator for best results.
    2. Preheat grill to medium-high heat and place on grill grate. Cook over direct heat for 15–18 minutes, turning occasionally until cooked through and crusted on the outside.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1⁄6 recipe


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      480mg
      10%

    Ingredients

    soy sauce (reduced-sodium)
    1/8 cup

    sesame oil (dark roast)
    1 tbsp

    Chinese black vinegar or rice vinegar
    2 tbsp

    light brown sugar
    1 tbsp

    fresh chili pepper, such as serrano, jalapeño, or Thai bird peppers (seeded and minced)
    1

    garlic (minced)
    2 clove

    ginger root (minced)
    1 tbsp

    pork tenderloin (trimmed of fat)
    2 lbs

  • Spinach and Ham English Muffin Pizzas

    Spinach and Ham English Muffin Pizzas

    How to Make Spinach and Ham English Muffin Pizzas

    This quick and easy recipe is perfect for a quick lunch or dinner. It’s perfect for kids, too—they can prepare this recipe all on their own for a tasty, healthy pizza in an instant.


    10 min prep time


    8 min cook time


    4servings


    1 pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. Top each English muffin half with 1 Tbsp. spinach, 1 1/2 Tbsps. pizza sauce, 1/2 ounce ham and 2 Tbsps. mozzarella cheese.
    3. Bake pizzas for 8 minutes or until cheese is golden brown on top.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Kid Friendly
    Snacks
    Dinner
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pizza


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      220mg
      5%

    Ingredients

    high fiber, whole-wheat English muffins (split in half)
    2

    frozen spinach (chopped, thawed and drained)
    4 tbsp

    jarred pizza sauce
    6 tbsp

    lower-sodium deli ham
    2 oz

    reduced-fat shredded mozzarella cheese
    1/2 cup