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Tag: lunch

  • Pinto Bean, Brown Rice and Spinach Salad

    Pinto Bean, Brown Rice and Spinach Salad

    How to Make Pinto Bean, Brown Rice and Spinach Salad

    This simple salad can be on the table in 15 minutes. No queso fresco? You can use feta cheese instead.


    15 min prep time


    0 min cook time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the Garlicky Cilantro Lime Dressing.
    2. Add all ingredients and the dressing to a large salad bowl and toss together.
    3. Bulk Cooking Dry Pinto Beans: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    4. Bulk Cooking Brown Rice: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Vegetarian
    Foodie
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      560mg
      12%

    Ingredients

    yellow bell pepper (seeded and diced)
    1 med

    cucumber(s) (seeded and diced)
    1 med

    baby spinach (5-ounce, 4 lightly packed cups)
    1 package

    pinto beans (cooked and cooled)
    1 cup

    brown rice (cooked and cooled)
    1 cup

    queso fresco (crumbled)
    1/4 cup

    Garlicky Cilantro Lime Dressing (Link to recipe in instructions)
    3/4 cup

  • Pistachio Crusted Salmon

    Pistachio Crusted Salmon

    How to Make Pistachio Crusted Salmon

    Here’s a super-quick and easy dinner that’s packed with healthy fats and protein.


    5 min prep time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. In a shallow dish, combine pistachios and flour. In another shallow dish, add egg whites.
    3. Dip one side of the salmon in egg whites and then press into pistachio mixture.
    4. Place fillets nut side up on nonstick baking sheet.
    5. Repeat for remaining three fillets. Spray top of fillets with cooking spray.
    6. Bake for 25 minutes.
    Low Sodium
    Low Carb
    Seafood
    Dinner
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      295

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      75mg

      25%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      29g

    Ingredients

    pistachios (shelled, finely chopped)
    6 tbsp

    buckwheat flour
    1/4 cup

    egg whites (beaten)
    2

    salmon fillets (4-ounce each)
    4

    nonstick cooking spray
    1

  • Pesto Chicken Kababs

    Pesto Chicken Kababs

    How to Make Pesto Chicken Kababs

    A quick and easy recipe, these kababs offer a great source of protein. Serve over quinoa or cauliflower rice and pair with side salad for a complete, balanced meal.


    20 min prep time


    7 min cook time


    4servings


    2 Kababs

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bamboo skewers in warm water for at least 30 minutes.

    2. Preheat an indoor or outdoor grill.

    3. While the skewers are soaking, blend the olive oil, garlic, basil, pine nuts, black pepper, and parmesan cheese in a blender or food processor.

    4. Thread alternating pieces of chicken, zucchini, and tomato onto the soaked skewers, using 3 pieces of chicken, 3 pieces of zucchini, and 3 tomatoes.

    5. Brush the kabobs with the basil mixture, coating well.

    6. Grill the kabobs about 7 minutes, brushing with the basil mixture until it is all used. Turn the kabobs frequently until the chicken is cooked through and reaches 165 degrees F.

    Low Carb
    Mediterranean
    Grilling
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 Kababs


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      105mg

      35%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      36g

    • Potassium
      1031mg
      22%

    Ingredients

    black pepper
    1/8 tsp

    pine nuts (toasted)
    1/4 cup

    garlic (minced)
    2 clove

    fresh packed basil leaves ((1 bunch of basil))
    1 cup

    olive oil
    1 tbsp

    bamboo skewers
    8

    Parmesan cheese (freshly grated)
    2 tbsp

    boneless, skinless chicken breasts (cut into 24 cubes)
    1 1/4 lbs

    zucchini (cut into 24 pieces)
    2 med

    cherry tomatoes
    24 whole

  • Peppercorn Pistachio Caesar-Style Salad with Chicken

    Peppercorn Pistachio Caesar-Style Salad with Chicken

    How to Make Peppercorn Pistachio Caesar-Style Salad with Chicken

    This entree salad goes great with a side of garlic bread. You could also grill the chicken and make the dressing ahead of time so you can pack it for lunch during the week.


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a grill or grill pan. Brush the chicken with the oil and sprinkle with salt. Grill over direct medium heat until fully cooked and grill marks form. Set aside.
    2. Add the hummus, tea, cheese, garlic, mustard, Worcestershire sauce, lemon juice, and 1 Tsp. peppercorns to a blender. Cover and puree.
    3. When ready to serve toss the dressing with the greens in a large mixing bowl. Transfer to 4 separate bowls or plate, top with grilled chicken, sprinkle with pistachios and the remaining 1/4 Tsp. peppercorns, and serve.
    Veggie Rich
    Grilling
    Italian
    Dinner
    Lunch
    Main Dish
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      55mg

      18%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    chicken thighs (3-ounces each, boneless, skinless)
    4 whole

    canola oil
    2 tsp

    sea salt
    1/4 tsp

    hummus
    1/3 cup

    unsweetened green tea (chilled)
    3 tbsp

    Parmesan-Reggiano cheese (grated)
    3 tbsp

    garlic (large cloves)
    2 clove

    Dijon Mustard
    1 tbsp

    Worcestershire sauce
    2 tsp

    lemon juice
    2 tsp

    black peppercorns (freshly cracked, divided)
    1 1/4 tsp

    mixed greens (8 ounces)
    8 cup

    pistachios (roasted, shelled, chopped, lightly salted)
    2 tbsp

  • Pasta Fagioli

    Pasta Fagioli

    How to Make Pasta Fagioli

    This hearty Italian soup makes a great lunch or side dish with your holiday meal. To cut down on prep time, chop the onion, garlic, celery, and carrots quickly using a food processor.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large soup pot with cooking spray over high heat. Add bacon and sauté until crisp.
    2. Reduce heat to medium and add onion, garlic, celery, and carrots. Sauté about 5-7 minutes or until vegetables begin to brown. Add broth and simmer for 5 minutes.
    3. Stir in beans, tomatoes, parsley, basil, and pepper and simmer for 10 minutes. Add the pasta and continue to simmer for 10-15 minutes or until pasta is al dente.
    4. Serve soup in a bowl sprinkled with Parmesan cheese.
    Fiber Focused
    Comfort Food
    Italian
    Sides
    Dinner
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      10mg

      3%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      13g

    • Potassium
      770mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    turkey bacon (chopped)
    4 slice

    medium onion (minced)
    1

    garlic (minced)
    2 clove

    medium celery stalks (finely diced)
    2

    medium carrots (finely diced)
    2

    low sodium chicken broth (14.5 ounce, fat-free, low-sodium)
    2 can

    cannellini beans (16-ounce, rinsed and drained)
    2 can

    tomato(es) (15-ounce, no-salt-added, diced, drained)
    1 can

    parsley (dried)
    1 tsp

    basil (dried)
    1 tsp

    black pepper
    1/4 tsp

    small shell quinoa pasta (uncooked)
    1 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Parmesan Crusted Chicken

    Parmesan Crusted Chicken

    How to Make Parmesan Crusted Chicken

    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.


    20 min prep time


    6servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
    3. In another shallow baking dish, whisk together egg whites.
    4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
    5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Italian
    Lunch
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    1/2 cup

    Parmesan cheese (freshly grated )
    1/3 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    egg whites
    3

    boneless, skinless chicken breasts (cut into 12 thin strips)
    1 1/2 lbs

  • Papardelle Vegetable “Pasta” Carbonara

    Papardelle Vegetable “Pasta” Carbonara

    How to Make Papardelle Vegetable “Pasta” Carbonara

    In this recipe, you use a vegetable peeler to make carrot and zucchini ribbons, which make a great lower-carb substitute for pasta.


    15 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a soup pot with water and bring the water to a boil.
    2. Using a vegetable peeler, peel thin strips of each vegetable (zucchini and carrot) to make wide “noodles.” You should end up with about 5 cups of vegetable ‘noodles’. Take care to avoid the seeds in the zucchini.
    3. Boil the vegetable “noodles” for 2-4 minutes or until just softened. Drain and lay out in a single layer on a baking sheet to dry.
    4. In a medium nonstick sauté pan, add the olive oil over medium-low heat.
    5. Sauté the turkey bacon and onion until the onions begin to soften. Add the garlic and cook for an additional two minutes. Stir in the flour and let it cook for 2 minutes.
    6. Stir in the milk and cheese and bring to a boil, scraping the bottom of the pan to incorporate all of the flour until thickened.
    7. Once thickened, add the vegetable “noodles” and toss gently to coat.
    8. Season with salt (optional) and ground black pepper, and stir in the parsley. Serve immediately.
    Veggie Rich
    Italian
    Lunch
    Sides
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      15mg

      5%

    • Sodium
      225mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      7g

    • Potassium
      465mg
      10%

    Ingredients

    garlic (minced)
    2 clove

    small onion (minced)
    1/2

    medium zucchini
    1

    medium or 1 large carrot (peeled)
    2

    olive oil
    2 tsp

    turkey bacon (small dice)
    4 slice

    flour
    2 tbsp

    milk (non-fat)
    1 1/2 cup

    Parmesan cheese (shredded)
    3 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    fresh parsley (minced)
    1 tbsp

  • Orzo, Lentil, and Fig Salad

    Orzo, Lentil, and Fig Salad

    How to Make Orzo, Lentil, and Fig Salad

    Author Barbara Seelig-Brown said, “The delicious and healthy flavors of the Mediterranean inspired me to create this salad. This recipe can be made a day or two ahead of time and kept refrigerated. This recipe is great for picnics, make-ahead meals, or brown bag lunches.”


    15 min prep time


    30 min cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook orzo according to package directions, approximately 9 minutes.
    2. Cook lentils in 3 cups water until tender, approximately 20 minutes.
    3. Place balsamic vinegar in bowl. Add garlic, oregano, basil, a pinch of sea salt, and a few grindings of pepper. Slowly whisk in olive oil. Set aside.
    4. Mix orzo, lentils, olives, figs, cheese, and nuts together. Add dressing. Taste and adjust seasonings.
    5. Garnish with fresh herbs before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Mediterranean
    Vegetarian
    Salads
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      395

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      415mg
      9%

    Ingredients

    Orzo (rice shaped pasta), or the pasta shape of your choice (uncooked)
    8 oz

    lentils (uncooked, preferably French or small dark green)
    1 cup

    oil-cured black olives (pitted and chopped)
    1/2 cup

    mission figlets (dried, sliced)
    1/2 cup

    feta cheese (crumbled, fat-free)
    1/2 cup

    pignoli nuts (pine nuts) (toasted)
    1/2 cup

    white balsamic vinegar
    3 tbsp

    extra virgin olive oil
    6 tbsp

    garlic (minced)
    2 clove

    dried oregano (fresh, chopped)
    1 tbsp

    fresh basil leaves (fresh, torn)
    1/2 cup

    sea salt (Fine)
    1 pinch

    black pepper (Freshly ground)
    1

    Additional herbs for garnish (basil)
    1

  • Open-Faced Sweet Potato “Sandwich”

    Open-Faced Sweet Potato “Sandwich”

    How to Make Open-Faced Sweet Potato “Sandwich”

    You can use this method with any sandwich fillings. Try sliced tomato, basil, and fresh mozzarella cheese, or try ham with spinach and muenster cheese.


    10 min prep time


    25 min cook time


    4servings


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set it aside.
    2. Slice one round edge of the sweet potato thinly lengthwise. Slice the other round edge of the sweet potato thinly lengthwise. Discard those slices.
    3. Slice the sweet potato down the middle lengthwise and peel. Repeat for other sweet potato. You will end up with four 1-inch-thick lengthwise slices of sweet potato.
    4. Place on the prepared baking sheet and spray the tops of the sweet potatoes with cooking spray. Bake the sweet potatoes for 10 minutes, then reduce the heat to 350 degrees F.
    5. Flip the sweet potatoes and then lay equal amounts of thinly sliced zucchini and red bell pepper on each sweet potato. Season with the salt-free seasoning.
    6. Cut each slice of swiss cheese in half and top each sweet potato with the swiss cheese. Return the potatoes to the oven for 15 more minutes.
    7. Serve immediately.
    Low Sodium
    Quick & Easy
    Sandwiches
    Lunch
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      420mg
      9%

    Ingredients

    red bell pepper (seeded and thinly sliced)
    1

    Swiss cheese (1-ounce each, reduced-fat)
    2 slice

    salt-free seasoning (like Mrs. Dash)
    1 tsp

    small zucchini (thinly sliced lengthwise)
    1

    medium sweet potatoes
    2

    nonstick cooking spray
    1

  • Open Face Egg & Spinach Salad Sandwich

    Open Face Egg & Spinach Salad Sandwich

    How to Make Open Face Egg & Spinach Salad Sandwich

    This one dish meal is colorful, fresh, quick, easy, and delicious! Just right for one or more, especially after a trip to the Farmer’s Market.


    30 min prep time


    20 min cook time


    1serving


    1 sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. Place egg in a pan just large enough to hold it. Add enough cold water to cover egg by 1 inch. Bring to a boil. Once the water comes to a boil, watch carefully. Boil 30 seconds to 1 minute. Turn heat off and cover. (Let sit 18 minutes. Note: Boiling the egg too long results in a green ring around the yolk; however, it is still safe to eat.)
    2. Mix together the tomato, corn, scallion, parsley, olive oil, vinegar, salt, and pepper. Set aside to let the flavors blend. This can be done ahead of time.
    3. Toast the bread and place it on a large plate. Lay the spinach on top of the bread.
    4. Slice the egg into 5–6 slices and lay them on top of the spinach. Spoon the tomato corn mixture onto the sandwich and serve.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Dinner
    Lunch
    Main Dish
    Salads
    Sandwiches
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 sandwich


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      17g

    • Potassium
      870mg
      19%

    Ingredients

    large egg (hard cooked)
    1

    tomato(es) (chopped (about 1 small or 1/2 of a medium tomato))
    1/3 cup

    corn kernels (lightly steamed, or use a leftover ear of fresh corn on the cob)
    1/2 cup

    scallion, 1–2 scallions, depending on their size (sliced)
    1/4 cup

    Italian parsley (chopped, flat)
    1 tbsp

    Extra Virgin Olive Oil
    1 tsp

    white balsamic vinegar
    1 tsp

    sea salt (fine)
    1 tsp

    black pepper (freshly ground)
    1/8 tsp

    rustic whole grain bread (such as ciabatta or round Italian sliced bread)
    1 slice

    baby spinach
    1 cup