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Tag: lunch

  • Marinated Grilled Salmon – Foodie Recipe

    Marinated Grilled Salmon – Foodie Recipe

    How to Make Marinated Grilled Salmon – Foodie Recipe

    This is a great summer recipe for the grill. Pair salmon with a side of rice pilaf and grilled asparagus or summer squash.


    30 min prep time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Whisk together all ingredients in a medium sized bowl except salmon.
    3. Pour marinade over salmon, coating both sides. Marinate in the refrigerator for 30 minutes.
    4. Remove slamon from marinade. Grill filets 4-6 minutes on each side and discard leftover marinade.
    Low Carb
    Grilling
    Seafood
    Lunch
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      225

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      80mg

      27%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      26g

    Ingredients

    lower sodium soy sauce
    2 tbsp

    olive oil
    1 tbsp

    small hot chile pepper (Serrano or other, equivalent of 1 Tbsp. minced chile pepper)
    1

    fresh ginger (grated)
    1 tbsp

    lemongrass (minced, if you can’t find lemongrass, sub with 1 Tbsp. lime juice)
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    salmon filets (4-ounces each, skinless)
    4

  • Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    How to Make Luscious Avocado-Strawberry Salad With Toasted Pine Nuts

    Worthy of a special occasion, yet incredibly simple. This is one of my all-time favorites. Try papaya or mango in season in place of the strawberries.


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine avocado with lemon juice in a nonreactive large bowl. Add berries, oil, vinegar, honey, salt, and pepper and combine well. Serve over a bed of arugula or watercress on each of the four plates. Garnish with pine nuts.
    Veggie Rich
    Mexican/Southwestern
    Breakfast and Brunch
    Lunch
    Vegetarian
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    ripe avocado (preferably Hass variety, peeled, pitted, and cut into chunks)
    1

    Juice of 1 lemon or lime
    1

    strawberries (hulled and cut into 1/2-inch-thick slices)
    1 cup

    olive oil
    1 tbsp

    raspberry vinegar
    2 tbsp

    honey
    2 tsp

    salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    arugula (bite sized)
    2 cup

    toasted pine nuts
    2 tbsp

  • Low-Carb Artichoke Chicken Wraps

    Low-Carb Artichoke Chicken Wraps

    How to Make Low-Carb Artichoke Chicken Wraps

    These are a great make-ahead item for your lunchbox.


    10 min prep time


    20 min cook time


    6servings


    1 wrap

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    Step-By-Step Instructions:

    1. Whisk the egg, egg white, and milk until well combined and slightly frothy. Sift the coconut flour into the mixture and whisk again until well combined. Let the batter rest at room temperature for 15 minutes.

    2. While the wrap batter is resting, toss together the chicken, artichoke hearts, red onion, baby spinach, and Italian dressing. Keep the filling refrigerated until needed.

    3. Add the 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.

    4. Re-whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly coat the bottom of the pan (add a little more if needed to coat the bottom of the pan). Let the wrap cook until the edges begin to brown. Using a spatula, flip the wrap and continue to cook for another minute. Slide the wrap on to a plate and continue this process to make 6 “wraps” or crepes. Let the wraps cool.

    5. Divide the chicken mixture evenly among each wrap (about 1/2 cup of filling per wrap) and roll.

    Low Carb
    Sandwiches
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      80mg

      27%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    • Potassium
      307mg
      7%

    Ingredients

    eggs
    1 whole

    egg whites
    4 whole

    skim milk
    1/2 cup

    coconut flour (sifted)
    1/4 cup

    nonstick cooking spray
    1 whole

    chicken breasts (cooked, shredded)
    2 cup

    artichoke hearts (chopped, drained and rinsed)
    1/2 cup

    red onion (minced)
    1/4 cup

    baby spinach (chopped)
    2 cup

    Italian salad dressing (fat-free)
    1/4 cup

  • Low Carb Lunchbox

    Low Carb Lunchbox

    How to Make Low Carb Lunchbox

    Pack your lunch the night before to start your morning with little stress! This power lunch is packed with protein, healthy fats, and fiber to power you through your day. Plus it’s quick and easy to assemble!


    15 min prep time


    1serving


    1 lunchbox

    Print Recipe >

    Step-By-Step Instructions:

    1. Assemble the sandwich by layering the ham, cheese, and avocado on the lettuce leaf, then roll it tightly and wrap in plastic wrap. Serve the sandwich with the egg whites, almonds, green apple, and baby carrots.
    Fiber Focused
    Kid Friendly
    Lunch
    Budget Friendly
    Foodie
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunchbox


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        19g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      820mg
      17%

    Ingredients

    reduced-sodium deli ham
    1 1/2 oz

    reduced-fat colby jack cheese
    1/2 oz

    avocado (mashed)
    1/4

    large bibb lettuce leaf
    1

    hard-boiled egg whites
    2

    unsalted roasted almonds
    12

    green apple (whole or sliced)
    1

    baby carrots
    3

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Salads
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp

  • Lentil Stew

    Lentil Stew

    How to Make Lentil Stew

    You can play around with different types of lentils in this stew – try red, yellow, or brown lentils.


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a soup pot over medium high heat. Add the onion, celery, carrots, and jalapeno pepper and sauté until the onions turn clear, about 5 minutes.
    2. Add the garlic and sauté 1 additional minute.
    3. Stir in the lentils and add the vegetable broth and water.
    4. Add the bay leaf, salt (optional), and ground black pepper. Bring to a boil. Then, reduce to a simmer. Simmer, covered, for 40 minutes.
    5. Remove the bay leaf and stir in the spinach until the spinach is wilted.
    Fiber Focused
    Mediterranean
    Foodie
    Lunch
    Dinner
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        6g

    • Protein
      9g

    • Potassium
      680mg
      14%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    small or 2 medium carrots (peeled and diced)
    3

    jalapeño pepper (seeded and minced)
    1

    garlic (minced)
    2 clove

    lentils
    1 cup

    low sodium vegetable broth
    4 cup

    water
    1 cup

    bay leaves
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    baby spinach
    4 cup

  • Light And Fluffy Spinach And Cheese Strata

    Light And Fluffy Spinach And Cheese Strata

    How to Make Light And Fluffy Spinach And Cheese Strata

    Author Aviva Goldfarb: “It took me a few attempts, but I finally made the strata of my dreams. In case you aren’t familiar with it, strata is an Italian baked egg and bread dish. This is a great dish to serve at a brunch, especially because you can make it in advance, but it also makes a nice change for a family dinner. Serve with blueberries or blackberries.”

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    15 min prep time


    50 min cook time


    8servings


    2 1/4 × 3 1/4-inch piece

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    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Defrost the spinach, combine and refrigerate the eggs and the milk, shred the cheese, if necessary, and refrigerate, combine the dry seasonings, cube the bread, or fully assemble and refrigerate the strata.
    2. Defrost the spinach in the microwave or on the stovetop. Spray a 9 × 13-inch glass or ceramic baking dish with nonstick cooking spray. Cook the bacon, if necessary.
    3. In a large bowl, whisk together the eggs and the milk. Whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon (optional), and bread cubes until the bread is completely moistened. Pour the egg mixture into the baking dish, smoothing it with the back of a spoon, if necessary. Refrigerate, covered, for at least 4 hours and up to 24 hours.
    4. When you are ready to bake it, remove the strata from the refrigerator and preheat the oven to 350°F. Bake it in the center of the oven, uncovered, for 45–50 minutes until it is browned on the edges and cooked through in the center. Cut into squares to serve.
    5. SLOW COOKER DIRECTIONS: In the slow cooker, whisk together the eggs and the milk, then whisk in the cheeses, herbs, garlic powder, and salt. Stir in the spinach, bacon, and bread cubes until the bread is completely moistened. Cook on low for 4–5 hours or on high for 2–3 hours. (Slow cooker cooking times may vary—get to know your slow cooker and, if necessary, adjust cooking times accordingly.)
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Italian
    Breakfast and Brunch
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      2 1/4 × 3 1/4-inch piece


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      155mg

      52%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      250mg
      5%

    Ingredients

    frozen spinach (chopped)
    10 oz

    eggs
    6 large

    milk (non-fat or low-fat)
    1 1/2 cup

    cheddar cheese (shredded, reduced-fat)
    1 cup

    Swiss cheese (shredded)
    1/2 cup

    Italian herb blend
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/4 tsp

    bacon ((turkey, pork, or meatless), cooked and diced (optional))
    3 slice

    ciabatta bread (about 1/2 inch thick, cubed, or use any day-old bread (about 4 cups))
    6 slice

  • Kid-Friendly Meatballs

    Kid-Friendly Meatballs

    How to Make Kid-Friendly Meatballs

    This is a diabetes-friendly meatball recipe your family will love. It’s a great way to sneak in some extra veggies for yourself and your kids.


    20 min prep time


    45 min cook time


    11servings


    2 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees.
    2. In a small bowl, whisk together the ketchup and vinegar for the sauce.
    3. In a medium bowl, mix together remaining ingredients for the meatballs. Shape into 1-inch balls.
    4. Place meatballs on a baking sheet and top evenly with sauce (11/2 Tsp. per meatball).
    5. Bake for 45 minutes or until done.
    Low Carb
    Kid Friendly
    Italian
    Holidays & Entertaining
    Quick & Easy
    Dinner
    Lunch
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    Nutrition facts

    11 Servings



    • Serving Size

      2 meatballs


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      50mg

      17%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      220mg
      5%

    Ingredients

    ketchup
    1/2 cup

    balsamic vinegar
    3 tbsp

    ground turkey (93% lean)
    1 lbs

    zucchini (grated)
    1/2

    carrot(s) (grated)
    1

    onion(s) (grated)
    1/2

    garlic (minced)
    1 clove

    chili powder
    2 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    eggs (slightly beaten)
    1

    old-fashioned rolled oats
    1/2 cup

    Parmesan cheese (freshly grated )
    3 tbsp

  • Kale Soup with Turkey and Beans

    Kale Soup with Turkey and Beans

    How to Make Kale Soup with Turkey and Beans

    Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.


    20 min prep time


    7servings


    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 green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
    2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
    3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
    4. Remove the soup from the heat and stir in the Parmesan cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Dinner
    Sides
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    green pepper (diced)
    1/2 cup

    garlic (minced)
    1 clove

    lean ground turkey
    6 oz

    low sodium chicken broth (gluten-free)
    32 oz

    canned crushed tomatoes
    1/2 cup

    basil (dried)
    1/2 tsp

    dried thyme
    1/2 tsp

    dried rosemary
    1/2 tsp

    cayenne pepper
    1/8 tsp

    black-eyed peas (rinsed and drained)
    1 (15.5-oz) can

    kale (chopped)
    3 cup

    Parmesan cheese (freshly grated)
    3 tbsp

  • Jamaican Stuffed Fish With Ritz

    Jamaican Stuffed Fish With Ritz

    How to Make Jamaican Stuffed Fish With Ritz

    This recipe is a family favorite. The whole fish, normally yellowtail snapper or parrotfish, is stuffed whole, tied with strands of banana leaf, and placed on huge sticks where it is cooked over an open fire.


    4servings


    1⁄4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Rub the scored surface of the fish with oil, lime, and salt.
    2. Make the stuffing by combining the crushed crackers, thyme, hot chili, scallions, and melted butter in a medium bowl. Fill the cavity of the fish with the stuffing, and using a toothpick or metal skewer, secure the opening by weaving skewer to close fish. You can also stick toothpicks into the bottom of the fish at 2-inch intervals to secure.
    3. Preheat grill to medium-high heat and place on grill grate. Cook for 15–18 minutes, turning occasionally, until cooked through and crusted on the outside.
    Fiber Focused
    Grilling
    Caribbean
    Kid Friendly
    Seafood
    Vegetarian
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1⁄4 recipe


    • Amount per serving



      Calories





      335

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      40mg

      13%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      25g

    • Potassium
      650mg
      14%

    Ingredients

    whole-wheat crackers (crushed)
    2 cup

    fresh thyme (minced)
    1 tsp

    whole trout (or use snapper, cleaned, scaled, and scored in a crisscross pattern)
    2 small

    Juice of 1 lime
    1

    olive oil
    1 tbsp

    hot chili (seeded and minced, such as a Scotch bonnet, serrano, or jalapeño)
    1

    green onion (scallion) (chopped)
    1 bunch

    buttery spread (melted)
    1 tbsp

    Kosher Salt (to taste)
    1 pinch