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Tag: lunch

  • Shrimp with Creamy Arugula Pesto

    Shrimp with Creamy Arugula Pesto

    How to Make Shrimp with Creamy Arugula Pesto

    Greek yogurt and cashews make for a deliciously creamy pesto to top poached shrimp or fish fillets.


    15 min prep time


    6 min cook time


    6servings


    Heaping 1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and salt-free seasoning to a boil in a medium saucepan. Reduce heat to just barely a simmer and add shrimp. Cook 6 minutes or until shrimp are pink and just cooked through.
    2. While shrimp is cooking, add the arugula, yogurt, garlic, olive oil, cashews, Parmesan cheese and black pepper to a blender or food processor. Blend until smooth.
    3. Drain shrimp and toss with the pesto while shrimp are still hot.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Seafood
    Italian
    Foodie
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      Heaping 1/3 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      115mg

      38%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      17g

    • Potassium
      280mg
      6%

    Ingredients

    water
    3 cup

    salt-free seasoning such as Salt-Free Spike or Mrs. Dash
    1 tbsp

    medium shrimp (peeled and deveined)
    1 1/4 lbs

    arugula
    4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    garlic
    2 clove

    olive oil
    1 tbsp

    unsalted cashews
    1/4 cup

    Parmesan cheese (shredded)
    1/4 cup

    black pepper
    1/4 tsp

  • Shrimp Lettuce Wraps

    Shrimp Lettuce Wraps

    How to Make Shrimp Lettuce Wraps

    If you don’t use all of the shrimp mixture in this recipe, you can also enjoy it cold on a lettuce wrap for lunch the next day.


    15 min prep time


    7servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add cooking spray and sesame oil to a medium sauté pan over medium-high heat.
    2. Add bell pepper and onion and sauté until vegetables are softened and onions are clear.
    3. Add shrimp and sauté for 2-3 minutes, or until shrimp is partially cooked through.
    4. In a small bowl, whisk together soy sauce, Splenda Brown Sugar, chili garlic paste, ginger, garlic, lime zest, lime juice, chicken broth and peanut butter. Pour over shrimp and simmer until sauce begins to thicken and shrimp is cooked through.
    5. Add chopped chives and stir.
    6. Portion 1/4 cup of shrimp mixture in a lettuce leaf cup and top with diced avocado. Repeat for remaining 6 wrap, dividing avocado evenly among the 7 wraps.
    Low Carb
    Seafood
    Foodie
    Lunch
    Sandwiches
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    Nutrition facts

    7 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      65mg

      22%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      255mg
      5%

    Ingredients

    nonstick cooking spray
    1

    sesame oil
    1 tsp

    orange or red bell pepper (seeded and small dice)
    1

    small onion (small dice)
    1

    deveined shrimp (peeled)
    1 lbs

    soy sauce (reduced sodium)
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    Thai-style chili garlic paste
    1 tsp

    grated ginger
    1 tsp

    garlic (minced)
    1 clove

    small lime (zested and juiced)
    1

    low sodium chicken broth (reduced sodium, fat-free)
    1/4 cup

    peanut butter
    1 tbsp

    fresh chives (chopped)
    1 tbsp

    Boston lettuce leaves
    7

    avocado (diced)
    1/2

  • Seared Tuna with Pesto Sauce

    Seared Tuna with Pesto Sauce

    How to Make Seared Tuna with Pesto Sauce

    Fish is diabetes superfood, especially those that are packed with heart-healthy omega-3 fatty acids, like tuna and salmon. Studies have repeatedly shown that people who dine regularly on these fatty fish have lower rates of diabetes and heart disease. It’s no wonder it’s recommended that nearly everyone eat at least 2 servings of fish every week. The problem? Many people think that preparing fish is complicated or expensive or both. This super-simple diabetes friendly seared tuna recipe proves that cooking fish is both easy and delicious. It’s just 3 ingredients and is on the table in 10 minutes! It’s perfect for beginner or learning cooks, but still bursting with Mediterranean-style flavor. Pair it with roasted broccoli and cauliflower rice for a complete meal that’s low in carb and high in fiber. If you’re planning meals on a budget, keep an eye out at your local grocery store—tuna often goes on sale and you can grab a cut of this heart-healthy ingredient for a fraction of the normal price.


    5 min prep time


    8 min cook time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a skillet over medium-high heat.
    2. Lay the tuna fillets in the hot oil and sear for 3-4 minutes on one side. Flip the tuna and apply 1 Tbsp. pesto sauce to each filet. Cook for additional 3-4 minutes.
    Low Carb
    Seafood
    Italian
    Mediterranean
    Main Dish
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      45mg

      15%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      28g

    • Potassium
      325mg
      7%

    Ingredients

    olive oil
    1 tbsp

    tuna filets (divided into 4 4-oz portions)
    1 lbs

    jarred pesto sauce
    4 tbsp

  • Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    How to Make Seared Sea Scallops with Spiralized Carrots and Caramelized Onions

    Scallops are a very lean—yet moist and buttery-tasting—protein that’s perfect for a special occasion. The secret is searing them quickly over high heat.


    10 min prep time


    10 min cook time


    4servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove tab from each scallop, if needed.The “tab” is a side muscle, which may or may not still be attached to the scallop. It feels and looks like a little tab and is tougher than the scallop itself. If the tab is still attached, gently pull to remove it.
    2. Pat scallops dry with a paper towel. Season on both sides with salt and pepper.
    3. Add 1 1/2 Tsp. olive oil to a nonstick sauté pan over high heat.
    4. Sear scallops on both sides until just barely cooked through, about two minutes on each side. Remove from pan and set aside.
    5. Add remaining olive oil to the pan and reduce heat to medium. Add onion and sauté until caramelized, about five minutes.
    6. Add garlic and carrots and sauté three minutes. Add the wine and cook until all of the liquid is reduced.
    7. Add the scallops and any accumulated juices to the vegetables and sauté three minutes to finish cooking the scallops through.
    8. Stir in the chives. Serve 1 cup of the scallop mixture over 2/3 cup of the whole wheat pasta.
    Fiber Focused
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      30mg

      10%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      470mg
      10%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea scallops
    1 lbs

    olive oil (divided)
    1 tbsp

    large onion (thinly sliced)
    1

    garlic (minced)
    2 clove

    large carrots (spiralized (or peeled with a vegetable peeler or julienned with a mandolin))
    2

    dry white wine
    1/3 cup

    fresh chives (minced)
    1 tbsp

    cooked whole wheat pasta
    2 3/4 cup

  • Savory Crepes

    Savory Crepes

    How to Make Savory Crepes

    These whole wheat crepes make for a delicious savory breakfast or lunch, providing a good balance of whole grains, protein and nonstarchy vegetables.


    20 min prep time


    4servings


    2 crepes

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk all the crepe ingredients together in a large bowl except for the cooking spray. Blend the mixture in a blender or with an immersion blender. Let the crepe batter rest at room temperature for 20 minutes.
    2. Add cooking spray to a 10-inch nonstick sauté pan over medium heat. Let the pan heat until a drop of water sizzles in the bottom of the pan.
    3. Pour 1/4 cup of the crepe batter to thinly coat the bottom of the pan. Let the crepe cook until the edges begin to brown. Using a spatula, flip the crepe and continue to cook for another minute. Slide the crepe on to a plate and continue this process to make 8 crepes.
    4. Steam the broccoli florets in the microwave or in a sauce pan in an inch of water. Steam until the florets are fork tender.
    5. Add cooking spray to a nonstick sauté pan over medium-high heat. Sauté the onion and ham until the onion is soft and beginning to caramelize.
    6. Add the steamed broccoli, and using a spatula, break the broccoli up into small pieces, stirring it with the ham and onions.
    7. In a small bowl, whisk together the egg whites, fat-free half and half, and pepper. Add the mixture and the Parmesan cheese to the vegetables and stir to scramble.
    8. Fill and roll each crepe with 1/2 cup egg and vegetable scramble.
    Fiber Focused
    French
    Breakfast and Brunch
    Foodie
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 crepes


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      110mg

      37%

    • Sodium
      445mg

      19%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      21g

    • Potassium
      640mg
      14%

    Ingredients

    eggs
    2

    milk (non-fat)
    2/3 cup

    water
    1/2 cup

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    whole wheat flour
    1 cup

    nonstick cooking spray
    1

    broccoli florets
    4 cup

    nonstick cooking spray
    1

    small onion (small dice)
    1/2

    deli ham ((1/2 ounce each), diced)
    8 slice

    egg whites
    4

    fat free half-and-half
    1/4 cup

    black pepper
    1/4 tsp

    Parmesan cheese (shredded)
    1/4 cup

  • Savory Asparagus Custards

    Savory Asparagus Custards

    How to Make Savory Asparagus Custards

    This recipe calls for spring asparagus, sun-dried tomatoes, and fresh basil. You can buy fresh herbs at most grocery stores. Fresh herbs will last for a few days to a week in the refrigerator, or in the case of fresh basil, on the counter. 


    10 min prep time


    40 min cook time


    6servings


    1 ramekin (or muffin)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Use either 6 ramekins that are 4 oz. each or a muffin tin. Coat the ramekins or muffin tin with cooking spray and set aside.

    2. Add the olive oil to a medium non-stick sauté pan. Heat over medium heat and sauté the asparagus and sundried tomatoes for 8–10 minutes or until the asparagus begins to soften. If the asparagus is thick, add a few tablespoons of water to the sauté pan and cover for 5 minutes to steam, then continue sautéing until all the liquid is absorbed. Set aside to cool. 

    3. In a medium bowl, whisk together the basil, egg substitute, milk, flour, salt, and pepper until smooth with no lumps. 

    4. Divide the asparagus mixture evenly between the ramekins or muffin tins. Cups should be full.

    5. Carefully pour the egg mixture over the asparagus just to the top—do not overfill.

    6. Bake for 30 minutes or until the custards are puffed and just starting to brown.

    7. Remove from the oven and cool slightly. Turn the custards out of the ramekins or muffin tins and serve. 

    Low Carb
    French
    Vegetarian
    Foodie
    Breakfast and Brunch
    Lunch
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      1 ramekin (or muffin)


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      259mg
      6%

    Ingredients

    nonstick cooking spray
    1 whole

    olive oil
    1 tsp

    asparagus (chopped, about 2 cups)
    1 bunch

    sun-dried tomatoes (chopped, not packed in oil)
    2 tbsp

    fresh basil (chopped)
    1 tbsp

    egg substitute
    2 cup

    skim milk
    1/4 cup

    flour
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Sausage, Bean and Quinoa Soup

    Sausage, Bean and Quinoa Soup

    How to Make Sausage, Bean and Quinoa Soup

    This hearty soup is a play on red beans and rice made with the whole grain quinoa.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
    2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
    3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
    4. Remove lid and add water. Simmer for 5 more minutes.
    5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
    Fiber Focused
    Lunch
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      450mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    green pepper (diced)
    1

    garlic (minced)
    1 clove

    Nonstick cooking spray
    1

    lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz

    tomato(es) (14.5-ounce, no-salt-added, diced)
    1 can

    canned kidney beans (no-salt-added, rinsed and drained)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    16 oz

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    quinoa
    1 cup

    hot water
    2 1/2 cup

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Root Vegetable Cakes

    Root Vegetable Cakes

    How to Make Root Vegetable Cakes

    These cakes make a great side dish or snack and are excellent when paired with our Beef and Sweet Potato Stew.


    20 min prep time


    35 min cook time


    10servings


    1 cake

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper or a silicon mat.
    2. Combine all ingredients in a large mixing bowl and mix well.
    3. Pack the root vegetable mixture into a 1/2 cup measure and turn out onto the baking sheet. Press lightly to form a cake. Repeat this process for remaining 9 cakes (depending on the size of your baking sheet, you may need to make these in batches or use two baking sheets).
    4. Spray the tops of the cakes with cooking spray and bake for 35 minutes.
    5. Let the cakes slightly cool before removing from pan.
    Veggie Rich
    Low Carb
    Low Sodium
    Snacks
    Sides
    Appetizers
    Dinner
    Foodie
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cake


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    sweet potato (peeled and shredded)
    1 large (about 10 oz)

    rutabaga (peeled and shredded)
    1 medium (about 10 oz)

    parsnips (peeled and shredded)
    2 small (about 6 oz total)

    eggs
    1

    egg whites
    3

    chopped fresh parsley
    1/4 cup

    garlic (minced)
    2 clove

    whole wheat flour
    1/2 cup

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    nonstick cooking spray
    1