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Tag: lunch

  • Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    Open-Faced Grilled Pepper-Goat Cheese Sandwiches

    How to Make Open-Faced Grilled Pepper-Goat Cheese Sandwiches


    5 min prep time


    25 min cook time


    4servings


    2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat grill or grill pan over medium-high heat. Flatten pepper halves with palm of hand. Coat both sides with cooking spray and cook 20 minutes or until tender, turning frequently. Place on cutting board and coarsely chop. Combine the peppers with the vinegar and 1/8 teaspoon salt, if desired. Cover to keep warm.
    2. Coat both sides of the bread with cooking spray and cook 1 1/2 to 2 minutes on each side or until lightly browned. Cut each bread half crosswise into 4 pieces.
    3. Top each bread slice with 1/4 cup pepper mixture and sprinkle cheese evenly over all
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Grilling
    Vegetarian
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 bread slices, 1/2 cup pepper mixture, and 2 tablespoons crumbled cheese


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      410mg
      9%

    Ingredients

    large red bell peppers (halved lengthwise)
    3

    balsamic vinegar
    1 1/2 tbsp

    whole grain loaf bread (cut in half lengthwise)
    8 oz

    goat cheese (chevre) (crumbled)
    2 oz

  • Onion, Shallot and Herb Frittata

    Onion, Shallot and Herb Frittata

    How to Make Onion, Shallot and Herb Frittata

    Looking for a light and simple breakfast to enjoy with the family during the holidays? This frittata will do the trick. Serve it with some greens, whole wheat toast and some fruit on the side if your meal plan allows for it.


    7 min prep time


    25 min cook time


    6servings


    1/6 of pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Heat 1 Tsp. of the olive oil in a large nonstick ovenproof skillet over medium heat. Add the onion and shallot and sauté for about 7 to 8 minutes. Remove the onion mixture from the skillet and set aside.

    2. Beat the eggs, egg whites, basil, and salt and pepper. Fold in the onion mixture.

    3. In the remaining 1 Tsp. of oil, heat the egg mixture on medium low in the skillet. Cook without stirring for about 8 minutes.

    4. Transfer the skillet to the oven, sprinkle with the cheese, and bake for about 10 minutes until top is no longer runny. Cook an additional 5 minutes if necessary. Cut into wedges to serve.

    5. *Note: The nutrition facts above do not include any added salt.

    Low Sodium
    Low Carb
    Italian
    Vegetarian
    Main Dish
    Holidays & Entertaining
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of pan


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      115mg
      2%

    Ingredients

    olive oil (divided)
    2 tsp

    onion(s) (chopped)
    1 cup

    shallots (minced)
    2 tbsp

    eggs
    2 whole

    egg whites
    4 whole

    fresh basil (minced)
    1/4 cup

    salt and pepper to taste
    1

    Parmesan or Romano cheese (freshly grated)
    2 tbsp

  • Oatmeal Congee

    Oatmeal Congee

    How to Make Oatmeal Congee

    This version of what is a traditionally high-carb porridge is easy to make whole grain and healthy.


    5 min prep time


    15 min cook time


    4servings


    3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oats, broth, and soy sauce to a sauce pan over high heat. Bring to a boil, then reduce to a simmer until the oatmeal is tender, about 10 minutes.
    2. Coat a small nonstick sauté pan with cooking spray. Add the mushrooms and sauté until tender and all liquid is evaporated, about 4 minutes. Add the lime juice and sauté until the liquid has evaporated. Stir the mushrooms into the oatmeal porridge.
    3. Clean the sauté pan, then add cooking spray. Fry the eggs until the yolks are just set.
    4. In a bowl, pour in 3/4 cup oatmeal porridge, top with a fried egg, and 1 1/2 Tsp. scallions and cilantro. Repeat for the remaining 3 bowls.
    Asian
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup porridge + 1 egg + 1 1/2 Tsp. scallions and cilantro


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      185mg

      62%

    • Sodium
      355mg

      15%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      10g

    • Potassium
      370mg
      8%

    Ingredients

    old fashioned rolled oats
    1 cup

    low sodium vegetable broth (low-sodium)
    4 cup

    soy sauce (reduced-sodium)
    1 tbsp

    white (button) mushrooms (sliced)
    1 cup

    lime juice
    1 tbsp

    nonstick cooking spray
    1

    eggs
    4

    green onion (scallion) (sliced )
    2

    cilantro (finely chopped)
    1 tbsp

  • No Mayo Egg Salad

    No Mayo Egg Salad

    How to Make No Mayo Egg Salad

    This egg salad mixture holds up well in the refrigerator. It is delicious served over fresh greens but could also be served on whole wheat crackers or in a whole wheat pita. Try this recipe for fool-proof hard-boiled eggs to get started. 

    This recipe featured in:

     

     

     


    5 min prep time


    4servings


    1/2 cup eggs salad on top of 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mash together egg whites, cheese wedges, mustard, horseradish, salt (optional) and ground black pepper using a potato masher or sturdy whisk. You can also use a food processor but take care not to over process the egg salad. Pulse until combined but still slightly chunky.
    2. Serve 1/2 cup egg salad mixture on top of 1 cup arugula. You could also serve with arugula on toasted whole wheat bread for an open-face sandwich.
    3. Crack and peel the hard-boiled eggs. Slice the eggs in half and discard the yolks.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Quick & Easy
    Lunch
    Vegetarian
    Snacks
    Sandwiches
    Salads
    Easy Pantry Recipes
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup eggs salad on top of 1 cup arugula


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      270mg
      6%

    Ingredients

    <a href=”https://www.diabetesfoodhub.org/recipes/hard-boiled-egg.html”>hard-boiled eggs</a>
    12

    light creamy swiss cheese wedges
    4

    Dijon Mustard
    1 tbsp

    horseradish
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    arugula
    4 cup

  • Mushroom and Walnut Meat Loaf

    Mushroom and Walnut Meat Loaf

    How to Make Mushroom and Walnut Meat Loaf

    These retain their shape well because they are baked in individual ramekin dishes and are perfect for portion control.


    25 min prep time


    50-55 min cook time


    4servings


    1 ramekin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Coat 4 (8-ounce) ramekins with cooking spray. Set the ramekins aside.
    2. Heat the oil in a large skillet over medium heat. Sauté the onions and mushrooms for 10 minutes or until richly browned. Add in the red pepper and sun-dried tomatoes and sauté about 8 minutes. Add in the Italian seasoning, salt and pepper and sauté 1 minute.
    3. Add the mushroom mixture to a large bowl, allow to cool for 2 minutes. Add in the egg, breadcrumbs, milk and walnuts. Mix gently. Divide the mixture among all the ramekins, pressing down on the mixture to fit all the ramekins.
    4. Set the ramekins onto a baking sheet and bake in the oven for 30-35 minutes until the top is browned. Run a knife around each ramekin to loosen the loaf
    Fiber Focused
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ramekin


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g

    • Protein
      13g

    • Potassium
      1050mg
      22%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    large onion (chopped)
    1

    mixed mushrooms ((white, cremini, Portobello, or others) stemmed, cleaned, and finely chopped)
    1 lbs

    red bell pepper (diced)
    1/3 cup

    rehydrated sun-dried tomatoes (minced)
    1/3 cup

    Italian seasoning
    1 tsp

    sea salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    eggs (beaten)
    1

    panko bread crumbs
    1 cup

    fat-free milk
    1/2 cup

    walnuts (finely chopped)
    1/2 cup

  • Mushroom Burger

    Mushroom Burger

    How to Make Mushroom Burger

    If you’d like, you can add a slice of reduced-fat Swiss cheese to these burgers. Cheese will add extra calories and fat, but not too many carbs. For a lower carb version, serve the burger in a lettuce wrap instead of a bun.


    5 min prep time


    15 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into four equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juice run clear.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5 minutes until soft. Place each burger on bun, top with mushrooms. lettuce, and tomato.
    5. This recipe can be made gluten-free by using gluten-free bread and verify all other ingredients are gluten-free.
    Grilling
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.1g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      27g

    • Potassium
      630mg
      13%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat hamburger buns (about 1 1/2 oz. each)
    4

    white (button) mushrooms (sliced)
    8 oz

    romaine lettuce
    4 leaves

    tomato slices
    4

  • Mozzarella, Tomato and Chickpea Salad

    Mozzarella, Tomato and Chickpea Salad

    How to Make Mozzarella, Tomato and Chickpea Salad

    This salad takes just 5 minutes to prepare and is packed with nutrients. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner.


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine mozzarella balls, tomatoes, and chickpeas in a medium bowl. Add olive oil. Stir, taste, and add salt and pepper to taste.
    2. Wash spinach, and layer it in the bottom of a serving bowl. Arrange 1/2 cup of mozzarella-tomato-chickpea mixture on top of spinach. Serve at room temperature.
    Veggie Rich
    Fiber Focused
    Dinner
    Salads
    Quick & Easy
    Sides
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      5mg

      2%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%

    • Protein
      10g

    Ingredients

    fresh mozzarella balls (drained)
    2 1/2 oz

    cherry tomatoes
    1 cup

    canned chickpeas (no-salt-added)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    baby spinach
    12 oz

  • Miso Glazed Cod

    Miso Glazed Cod

    How to Make Miso Glazed Cod

    Broiling fish fillets and stir-frying vegetables makes this savory 20-minute meal come together in a flash. Serve with brown rice or another whole grain if desired.


    15 min prep time


    5 min cook time


    4servings


    1 fish fillet, 3/4 cup stir fry

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to broil. Place a rack in the middle of the oven. Coat a baking sheet with cooking spray.

    2. Cut the fish into 4 4-oz portions and arrange on the prepared baking sheet.

    3. In a small bowl, mix together 1 1/2 Tsp. of sesame oil and the miso soup mix powder to form a paste. Brush the tops of each of the fish fillets with the glaze (coating will be very thin). Spray each fillet with cooking spray and place baking sheet on middle rack of the oven. Broil for 6 minutes.

    4. While the fish is broiling, add the remaining 1 1/2 Tsp. of sesame oil and more cooking spray to a wok or large saute pan over high heat. Stir fry the cabbage, garlic, snow peas and hot sauce for 4 minutes, until just wilted but still slightly crunchy.

    5. Remove fish from baking sheet and serve on top of 3/4 cup of the stir-fried vegetables.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Asian
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish fillet, 3/4 cup stir fry


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      533mg
      11%

    Ingredients

    Nonstick cooking spray
    1

    white fish (such as cod, sea bass or orange roughy)
    1 lbs

    toasted sesame oil (divided)
    1 tbsp

    powdered instant miso soup mix (powder only)
    1 tbsp

    black pepper
    1/4 tsp

    shredded napa cabbage (shredded)
    4 cup

    garlic (grated or minced)
    2 clove

    snow peas (sliced)
    2 cup

    Asian style hot sauce
    1 tbsp

  • Mini Veggie Frittatas

    Mini Veggie Frittatas

    How to Make Mini Veggie Frittatas

    Looking for a low-carb start way to start your day? These little frittatas make a quick and healthy breakfast! This recipe is just a start, so feel free to experiment with different veggies, such as zucchini, asparagus, or spinach.


    15 min prep time


    9servings


    1 mini-frittata

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin pan with muffin papers.
    2. Spray a sauté pan with cooking spray and heat the pan over medium-high heat. Add the onions and pepper and cook for 5 minutes. Set aside.
    3. In a medium bowl, whisk together the remaining ingredients. Add the green pepper and onions to the egg mixture and mix well.
    4. Pour the egg mixture into muffin cups, filling each about 2/3 full. Bake 20 minutes or until the centers of the frittatas are firm.
    Low Carb
    Low Sodium
    Italian
    Appetizers
    Holidays & Entertaining
    Lunch
    Sides
    Snacks
    Quick & Easy
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 mini-frittata


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      105mg

      35%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      85mg
      2%

    Ingredients

    paper muffin liners
    9

    nonstick cooking spray
    1

    onion(s) (diced)
    1/4 cup

    green pepper (diced)
    1/2 cup

    eggs
    5

    egg whites
    4

    salt (optional)
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Parmesan cheese (freshly grated)
    3 tbsp

  • Mini Baked Crab Cakes

    Mini Baked Crab Cakes

    How to Make Mini Baked Crab Cakes

    These crab cakes make a great party appetizer or on top of a field green salad with lite balsamic vinaigrette.


    5 min prep time


    10 min cook time


    5servings


    2 crab cakes with about 1 tbsp dipping sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees. Coat a baking sheet with cooking spray.
    2. In a medium bowl, crumble the piece of whole wheat bread into small (pea sized) pieces. Add the egg whites, hot pepper sauce, scallions, salt and pepper and mix well until bread is softened, then fold in the crab meat.
    3. Portion 10 patties onto the baking sheet. Spray the patties liberally with cooking spray and bake on the top rack of the oven for 5 minutes. Flip the patties with the spatula and spray again with the cooking spray. Bake for an additional 5 minutes.
    4. Remove from the oven and let the crab cakes rest for 5 minutes before serving.
    5. While the crab cakes cool, prepare the dipping sauce: combine apricot preserves, chili garlic sauce, and soy sauce in a small bowl.
    Low Carb
    Seafood
    Sides
    Foodie
    Lunch
    Dinner
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      2 crab cakes with about 1 tbsp dipping sauce


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        9g

    • Protein
      8g

    • Potassium
      310mg
      7%

    Ingredients

    whole wheat bread
    1 slice

    egg whites
    2

    hot pepper sauce
    1 tbsp

    green onion (scallion) (minced)
    2

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fancy white (or lump) crab meat) (drained)
    2 (6-oz) cans

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tsp

    Thai style chili garlic sauce
    1 tsp

    no-sugar-added apricot preserves
    1/2 cup