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Tag: lunch

  • Millet Pancakes with Lentil Puree

    Millet Pancakes with Lentil Puree

    How to Make Millet Pancakes with Lentil Puree

    Millet is a whole grain that is also gluten-free. Serve this budget-friendly dish with a simple spinach side salad.


    15 min prep time


    8servings


    1 pancake + ½ cup puree

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the sesame oil to a sauce pan over medium heat. Sauté onions, garlic, and ginger until onions turn clear (about 4 minutes).
    2. Add the Thai chili garlic sauce and lentils. Stir to coat with oil.
    3. Add the broth and soy sauce. Bring to a boil and reduce to a simmer. Simmer, covered, for 20 minutes.
    4. Puree the lentils using an immersion blender or food processor and stir in scallions.
    5. While the lentils are cooking, whisk together egg, egg whites, coconut milk, Thai chili garlic sauce, and sesame oil until smooth.
    6. Whisk in the cornstarch until there are no lumps remaining. Stir in the soy sauce, cooked millet, and all but 1/4 cup of the scallions.
    7. Add the cooking spray to a non-stick skillet over medium high heat. Using a 1/4 cup measure, scoop the pancake batter onto the sauté pan and use a rubber spatula to flatten. Let cook for 3 minutes or until very golden brown. Flip the pancake and cook another 3 minutes or until very golden brown.
    8. Repeat procedure for remaining 7 pancakes, spraying the pan in between each pancake.
    9. Use pancakes to dip in lentil puree.
    Fiber Focused
    Vegetarian
    Lunch
    Breakfast and Brunch
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 pancake + ½ cup puree


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      25mg

      8%

    • Sodium
      255mg

      11%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      635mg
      14%

    Ingredients

    sesame oil
    1 tsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tbsp

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    red lentils
    2 cup

    low sodium vegetable broth (low-sodium)
    3 1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    green onion (scallion) (reserved from pancakes)
    1/4 cup

    eggs
    1

    egg whites (1/3)
    2

    unsweetened coconut milk beverage
    1/3 cup

    Thai chili garlic sauce (or other Asian hot sauce)
    1 tsp

    sesame oil
    1 tsp

    Cornstarch
    3 tbsp

    soy sauce (low-sodium)
    1 tbsp

    cooked whole millet (see chef note)
    2 cup

    green onion (scallion) (minced (reserve 1/4 cup for lentil puree))
    6

    nonstick cooking spray
    1

  • Mexican Quinoa Casserole

    Mexican Quinoa Casserole

    How to Make Mexican Quinoa Casserole

    This nutrition-packed dish is great as an entrée. It’s got protein from the quinoa and beans and also provides you with some vegetables!


    25 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9×14-inch baking dish with cooking spray.
    2. Heat the olive oil in a pot over medium-high heat. Add the onions and green pepper, and sauté until the onions turn clear. Add the garlic and sauté for another 30 seconds.
    3. Add all remaining ingredients except the cheddar cheese. Bring to a boil. Reduce the heat and simmer 20 minutes.
    4. Pour quinoa mixture into the baking dish and spread evenly. Top with cheddar cheese and bake 10 minutes until the cheese is melted and slightly golden.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Dinner
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.3g

        12%

    • Cholesterol
      10mg

      3%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      13g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    3 tsp

    onion(s) (diced)
    1

    large green pepper (diced)
    1

    garlic (minced)
    2 clove

    quinoa
    2 cup

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

    water
    2 1/2 cup

    black beans (15.5-ounce, no-salt added, rinsed and drained)
    1 can

    tomato(es) (14.5-ounce, diced)
    1 can

    chili powder (1)
    1 tbsp

    cumin
    1 tsp

    black pepper
    1/4 tsp

    cheddar cheese (reduced-fat shredded)
    1 1/2 cup

  • Mexican Black Bean Soup

    Mexican Black Bean Soup

    How to Make Mexican Black Bean Soup

    This flavorful, lower-carb, high fiber soup makes a great lunch the next day, too. If you can’t find canned fire roasted tomatoes, you can use canned diced tomatoes with green chiles.


    10 min prep time


    25 min cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add oil and onion and sauté over medium-high heat for 3 minutes or until clear.
    2. Add chicken and season with 1/4 Tsp. Adobo seasoning and pepper. Cook chicken until slightly brown, about 6-7 minutes.
    3. Add remaining ingredients (including the other 1/4 Tsp. Adobo seasoning). Reduce heat and simmer for 15 minutes.
    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Sides
    Lunch
    Dinner
    Snacks
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    2 tsp

    onion (diced)
    1/2

    boneless, skinless chicken breast (cut into 1/2-inch cubes)
    1 lbs

    Adobo seasoning (divided use)
    1/2 tsp

    black pepper
    1/4 tsp

    fire-roasted tomatoes
    1 (14.5-oz) can

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    frozen corn
    1/2 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    low sodium chicken broth
    40 oz

  • Mediterranean Turkey Wrap

    Mediterranean Turkey Wrap

    How to Make Mediterranean Turkey Wrap

    Don’t waste your money on fast food at lunch. Make this quick wrap instead and you will see that healthy eating does not have to be bland or boring!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 2 Tbsps. hummus on wrap. Top with 3 ounces turkey, 1/4 cup cucumber, 1/4 cup tomatoes, 1 Tbsp. feta cheese and 1 diced olive. Fold wrap to close.
    2. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Mediterranean
    Sandwiches
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      470mg
      10%

    Ingredients

    hummus
    1/2 cup

    whole-wheat (wraps, heated)
    4

    lower sodium deli turkey
    8 oz

    large cucumber (peeled and diced (about 1 cup))
    1/2

    roma (plum) tomatoes (diced (about 1 cup))
    2

    reduced-fat crumbled feta cheese
    1/4 cup

  • Mediterranean Spelt Flatbread

    Mediterranean Spelt Flatbread

    How to Make Mediterranean Spelt Flatbread

    This flatbread makes a great appetizer too. Just cut it into smaller pieces for a great party food.


    15 min prep time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Set aside.
    2. Add the yeast to warm water and let sit for 5 minutes. The yeast should be foamy. Whisk in the egg and salt, then stir in flour to form a ball. Dough will be sticky. Set aside, covered.
    3. Toss yellow bell pepper, grape tomatoes, arugula, and feta cheese with olive oil, balsamic vinegar, and black pepper.
    4. Dust your hands with additional spelt flour and spread the dough onto a baking sheet to form about a 9-inch x 13-inch rectangle or larger. The dough should be relatively thin.
    5. Pour the vegetable mixture evenly over the dough, leaving about 1/2 inch around the edge.
    6. Bake for 20 minutes, then cut into 8 pieces.
    Fiber Focused
    Mediterranean
    Foodie
    Dinner
    Vegetarian
    Snacks
    Lunch
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      8g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    warm water
    3/4 cup

    active dry yeast
    1 package

    eggs
    1

    salt (optional)
    1/2 tsp

    spelt flour (plus extra for dusting)
    2 cup

    yellow bell pepper (thinly sliced)
    1

    grape tomatoes (halved)
    1 cup

    arugula
    3 cup

    feta cheese (reduced fat)
    3 oz

    olive oil
    1 1/2 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

  • Mediterranean Lentil Soup

    Mediterranean Lentil Soup

    How to Make Mediterranean Lentil Soup

    Lentils are a very healthy carbohydrate source with lots of fiber. This soup freezes well if you want to save part of it for another day.


    20 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.

    2. Add the turkey Italian sausage and cook about 8 minutes until brown. Add the remaining ingredients.

    3. Bring the soup to a boil; reduce the heat and simmer for 15 minutes.

    Fiber Focused
    Mediterranean
    Sides
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      505mg
      11%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    garlic (minced)
    2 clove

    Italian turkey sausage ((meat squeezed out of casing), sliced)
    6 oz

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

    tomato(es) (14-ounce, diced)
    1 large

    water
    3 cup

    dried lentils
    1 cup

    black pepper
    1/2 tsp

    dried oregano
    1/4 tsp

    bay leaves
    1 leaves

  • Meatloaf Muffins with Sweet Potato Topping

    Meatloaf Muffins with Sweet Potato Topping

    How to Make Meatloaf Muffins with Sweet Potato Topping

    This healthy meal is super easy and delicious. Not to mention – it bakes more quickly than a large meat loaf because of the smaller muffin size.


    20 min prep time


    50 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a muffin pan with muffin papers.
    2. Clean the potatoes and prick them several times with a fork. Bake the potatoes in the oven for 20 minutes. Remove the potatoes from the oven and microwave them for an additional 5 minutes or until soft. Remove the skins from the potatoes and place the potatoes into a medium bowl. Mash with a potato masher and whisk in the margarine. Mix well.
    3. In a medium bowl, mix together the meatloaf ingredients.
    4. Scoop about 1/4 cup meatloaf mixture into each lined muffin cup. Bake for 25 minutes.
    5. Top each cooked meatloaf muffin with a scoop of sweet potatoes.
    Low Sodium
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Dinner
    Lunch
    Easy Pantry Recipes
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      50mg

      17%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      11g

    • Potassium
      350mg
      7%

    Ingredients

    sweet potatoes
    2 (about 24 oz total)

    margarine (trans-fat-free)
    1 tbsp

    lean ground turkey
    20 oz

    eggs (slightly beaten)
    1

    chili powder
    1 tbsp

    black pepper
    1/4 tsp

    garlic powder
    1 tsp

    onion(s) (finely diced)
    1/3 cup

    cornmeal or oats (gluten-free oats if following gluten-free diet)
    1/2 cup

    ketchup
    2 tbsp

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Meatball Kabobs

    Meatball Kabobs

    How to Make Meatball Kabobs

    These meatballs make a fun family meal. Or, you can also serve them on a platter as an appetizer next time you are entertaining.


    20 min prep time


    6servings


    2 kabobs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. Combine the egg whites, Parmesan cheese, garlic, ground turkey, salt (optional), and pepper. Mix well and make 12 meatballs. Refrigerate the meatballs for at least 30 minutes.
    3. Skewer 2 meatballs, 2 tomatoes, 1 mushroom, and 1 piece of onion alternating on each skewer.
    4. In a small bowl, whisk the balsamic vinegar and olive oil together.
    5. Place the kabobs on the baking sheet and brush the kabobs on all sides with the balsamic and olive oil mixture. Reserve the marinade.
    6. Bake the kabobs for 10 minutes. Brush all sides with the marinade again and bake for an additional 10-15 minutes. The meatballs should be cooked to an internal temperature of at least 165 degrees F.
    Low Carb
    Low Sodium
    Kid Friendly
    Appetizers
    Holidays & Entertaining
    Lunch
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      2 kabobs


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      75mg

      25%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      525mg
      11%

    Ingredients

    salt (optional)
    1/2 tsp

    lean ground turkey (93% fat-free)
    20 oz

    garlic (minced)
    2 clove

    Parmesan cheese (grated)
    2 tbsp

    egg whites
    2

    pepper
    1/4 tsp

    fresh cremini mushrooms ((baby portabella mushrooms), cut in half if needed to make 12 pieces)
    8 oz

    grape or cherry tomatoes
    24

    medium onion (halved, then quartered, then each quarter cut into 3 (for a total of 12 onion pieces))
    1

    balsamic vinegar
    1/4 cup

    olive oil
    1 tsp

    bamboo skewers
    12

  • Marinated Grilled Chicken with Zucchini

    Marinated Grilled Chicken with Zucchini

    How to Make Marinated Grilled Chicken with Zucchini

    This delicious dish is perfect for a busy weeknight dinner. Just remember to marinade the chicken the night before if you want extra flavor.


    1 hr prep time


    4servings


    4 ounces chicken tenders and 1/2 cup zucchini rounds

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, whisk together all marinade ingredients. Place the chicken tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
    2. Spray grill with cooking spray and preheat to medium-high. Place chicken tenderloins on grill and brush with any remaining marinade. Grill about 4-5 minutes per side or until done.
    3. Brush zucchini with olive oil. Grill 3-5 minutes per side. Serve chicken tenderloins with zucchini rounds.
    4. Confirm ingredients are gluten-free and this recipe can be made gluten-free.
    Low Sodium
    Low Carb
    Grilling
    Quick & Easy
    Gluten-Free
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 ounces chicken tenders and 1/2 cup zucchini rounds


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      65mg

      22%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      520mg
      11%

    Ingredients

    Juice of 2 clementine oranges
    1/2 cup

    olive oil
    1 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/8 tsp

    nonstick cooking spray
    1

    chicken tenderloins (boneless)
    1 lbs

    medium zucchini (sliced into 1/2-inch circles)
    2

    olive oil
    2 tbsp