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Tag: lunch

  • Healthy Back-to-School Lunch

    Healthy Back-to-School Lunch

    How to Make Healthy Back-to-School Lunch

    Here’s a healthy lunch that is quick, fun and tasty. Your child (and you) will love it!


    15 min prep time


    1serving


    1 lunch

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread mustard on the roll. Top it with turkey, cheese, and lettuce to make a sandwich.
    2. Spread 1/2 Tsp. hummus on 1 cucumber slice. Top it with 1/2 Tsp. sunflower seeds and top again with another cucumber slice to make a sandwich. Repeat the process.
    3. Assemble all meal components in a divided lunch container.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      30g

    • Potassium
      570mg
      12%

    Ingredients

    mustard
    1 tsp

    whole-grain dinner roll
    1

    lower sodium deli-style turkey breast
    2 oz

    reduced-fat cheddar cheese
    1/2 oz

    romaine lettuce leaf
    1

    hummus
    1 tsp

    cucumber(s)
    4 slices

    sunflower seeds
    1 tsp

    blueberries and sliced strawberries
    1/2 cup

    Greek yogurt tube
    1 (2-oz) packet

  • Ham and Edamame Chop Salad

    Ham and Edamame Chop Salad

    How to Make Ham and Edamame Chop Salad

    This recipe from The Diabetes Carb Control Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the dressing ingredients.
    2. In a large bowl, combine the salad ingredients, except the eggs. Cut the eggs in half, discard two yolk halves, and chop the remaining eggs. Add eggs to the salad with the dressing and toss until well coated.
    Veggie Rich
    Comfort Food
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Appetizers
    Dinner
    No Cook
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      720mg
      15%

    Ingredients

    light mayonnaise
    1/4 cup

    sour cream (fat-free)
    1/3 cup

    medium garlic (minced)
    1 clove

    cider vinegar
    2

    dried dill (dried)
    1 tbsp

    romaine lettuce (chopped)
    6 cup

    fresh shelled edamame
    1 cup

    extra-lean ham (diced)
    4 oz

    medium cucumber (peeled and chopped)
    1/2

    green bell pepper (diced)
    1/2 cup

    red onion (diced)
    1/3 cup

    Swiss cheese (very thinly sliced, reduced-fat, torn in small pieces)
    2 oz

    large hard boiled eggs (peeled and halved)
    2

  • Grilled Teriyaki Tuna Packet

    Grilled Teriyaki Tuna Packet

    How to Make Grilled Teriyaki Tuna Packet

    Grilling in foil packets allows for all the flavors to meld and clean up is a snap!


    10 min prep time


    20 min cook time


    4servings


    1 packet

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small sauce pan, whisk together the soy sauce, water, honey, and garlic. Bring to boiling, then reduce to a simmer. Simmer for 7 to 8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
    2. Preheat an outdoor grill to medium heat and spray one side of each sheet of foil with cooking spray.
    3. In a medium bowl, toss together vegetables, garlic and seasoning.
    4. Evenly divide the vegetables among the pieces of foil. Top the vegetables with a piece of tuna steak and drizzle 1 Tbsp. of prepared Teriyaki sauce over the tuna.
    5. Bring the ends of the foil together and fold over tightly, three times until sealed to make a packet.
    6. Grill the packets for 20 minutes. Be careful when opening the packets; the steam may be hot.
    Veggie Rich
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      45mg

      15%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      30g

    • Potassium
      726mg
      15%

    Ingredients

    lower-sodium soy sauce
    1/4 cup

    water
    1/4 cup

    honey
    2 tbsp

    aluminum foil (12-inches long each)
    4

    nonstick cooking spray
    1

    fresh stir-fry vegetables (package)
    12 oz

    garlic (minced)
    2 clove

    seasoning (no-salt, (such as Mrs. Dash or Salt-Free Spike))
    1 tsp

    yellowfin ahi tuna steak (divided into 4 4-oz portions, fresh or frozen; if frozen, thaw before using)
    1 lbs

  • Grilled Steak Souvlaki

    Grilled Steak Souvlaki

    How to Make Grilled Steak Souvlaki

    This is a great savory dish that will go well with some other grilled vegetables like eggplant or bell peppers. Try this simple recipe for grilled zucchini with feta cheese to complete your plate


    40 min prep time


    10 min cook time


    4servings


    3 oz. steak, 1/2 whole grain pita, 2 Tbsp. sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak bamboo skewers in warm water for at least 30 minutes.
    2. In large bowl, whisk together oregano, garlic, ground black pepper, olive oil, lemon juice and red wine vinegar. Add cubed steak and stir to coat.
    3. Marinate for 30 minutes (can be made ahead of time and marinate up to 24 hours in the refrigerator). While the steak is marinating, prepare an indoor or outdoor grill.
    4. Thread marinated steak onto 8 skewers grill on all sides (4 minutes on each side). Brush the skewers with remaining marinade during grilling, using all the marinade.
    5. Grill the pita pockets for 30 seconds on each side.
    6. In a blender or food processor, blend all of the sauce ingredients.
    7. Remove steak from 2 skewers and stuff inside a pita pocket half. Repeat for remaining 3 pita pocket halves and top with 2 Tbsps. of the sauce.
    Mediterranean
    Grilling
    Lunch
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz. steak, 1/2 whole grain pita, 2 Tbsp. sauce


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      60mg

      20%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      25g

    • Potassium
      430mg
      9%

    Ingredients

    bamboo skewers
    8

    lean steak ((such a sirloin or tenderloin), cut into 2 inch cubes)
    1 lbs

    dried oregano (dried)
    2 tsp

    garlic (minced)
    2 clove

    black pepper
    1/2 tsp

    olive oil
    1 tbsp

    lemon juice
    1/4 cup

    red wine vinegar
    2 tbsp

    whole grain pocket style pitas (cut in half)
    2

    garlic (chopped)
    1 clove

    lemon (zested and juiced (1/4 cup lemon juice, 1 Tbsp. zest))
    1

    olive oil
    2 tbsp

    flat-leaf parsley
    1/2 cup

    fresh oregano
    1/4 cup

    fresh mint leaves
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Grilled Steak with Mushrooms

    Grilled Steak with Mushrooms

    How to Make Grilled Steak with Mushrooms

    This grilled steak is perfect meal for two for a special occasion. Complete your plate with a baked sweet potato or more nonstarchy vegetables like asparagus or green beans.


    5 min prep time


    25 min cook time


    2servings


    1 steak with 1 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
    2. Sprinkle steaks evenly with salt and pepper.
    3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Grilling
    Cooking for 1 or 2
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 steak with 1 cup mushrooms


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    filet steaks (4-ounce each (1 1/2 inch thick))
    2

    ground black peppers
    1/4 tsp

    margarine (trans-fat-free)
    1 tbsp

    sliced button mushrooms
    1 pints

  • Grilled Steak Salad

    Grilled Steak Salad

    How to Make Grilled Steak Salad

    Serve this with with steamed broccoli and cauliflower for a real diabetes-friendly summer treat!


    15 min prep time


    12 min cook time


    4servings


    1 salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat an indoor or outdoor grill. Season both sides of the steak with the salt free seasoning.
    2. Grill the steak for 5-6 minutes per side or until cooked to medium well (145 degrees internal temperature) Set aside to rest loosely covered with foil.
    3. In a large bowl, toss together salad mix, red onion and cherry tomatoes. Divide evenly among 4 large plates.
    4. Thinly slice steak and top each salad with 2 ounces of steak.
    5. In a small bowl, whisk together the mayonnaise, yogurt, buttermilk, garlic, blue cheese, and pepper. Top each steak salad with 3 1/2 tbsp of dressing.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Budget Friendly
    Dinner
    Salads
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salad


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      510mg
      11%

    Ingredients

    sirloin steak
    9 oz

    salt-free seasoning (such as Mrs. Dash)
    1/2 tsp

    Mesclun salad mix
    8 cup

    red onion (thinly sliced)
    1/4

    cherry tomatoes (sliced in half lengthwise)
    1 cup

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt
    1/4 cup

    low-fat buttermilk
    1/4 cup

    garlic (minced or grated)
    1 clove

    black pepper
    1/4 tsp

    crumbled blue cheese
    2 tbsp

  • Grilled Shrimp Skewers

    Grilled Shrimp Skewers

    How to Make Grilled Shrimp Skewers

    This is a great grilling recipe for the summer and the skewers give the shrimp a fancy twist. If you have leftovers, serve the shrimp cold in a green salad with a little reduced-fat feta cheese and balsamic vinaigrette for lunch.


    15 min prep time


    9servings


    1 skewer

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, whisk together olive oil, garlic, lemon zest, lemon juice, crushed red pepper flakes, salt (optional), pepper and scallions.
    3. Add shrimp to bowl and toss to coat evenly. Cover and refrigerate for 30 minutes.
    4. Divide shrimp evenly among nine skewers. Discard remaining marinade.
    5. Grill skewers 2-3 minutes on each side or until shrimp are pink and slightly firm to the touch.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Grilling
    Foodie
    Dinner
    Lunch
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    9 Servings



    • Serving Size

      1 skewer


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      11g

    • Potassium
      105mg
      2%

    Ingredients

    olive oil
    1 1/2 tbsp

    garlic (minced)
    2 clove

    medium lemon (zested and juiced)
    1

    crushed red pepper flakes
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    green onion (scallion) ((white and green parts), minced)
    2

    raw medium shrimp (peeled and deveined)
    1 lbs

    bamboo skewers (soaked in warm water)
    9

  • Grilled Seafood and Quinoa Salad with Mango and Avocado

    Grilled Seafood and Quinoa Salad with Mango and Avocado

    How to Make Grilled Seafood and Quinoa Salad with Mango and Avocado

    Latin American influence permeates this colorful recipe full of bold taste and textures. You can add any leftover cooked meats or seafood to this recipe.


    at least 30 min or overnight prep time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all citrus dressing ingredients well in a small mixing bowl.
    2. Cook the quinoa according to directions in water. Fluff quinoa with a fork. If any liquid remains, continue simmering until it is absorbed. Let the quinoa cool completely.
    3. Toss the shrimp and scallops with the olive oil in a bowl.
    4. Heat a grill pan or sauté pan over medium-high heat. Add the shrimp and scallops and sear until pink and just cooked through, about 2 minutes per side. Remove from the pan and let cool.
    5. Place the cooled quinoa in a large bowl and add the shrimp and scallops, beans, jalapeno, bell pepper, tomato, scallions, mango and avocado. Pour the dressing over the mixture and toss gently to combine.
    6. Divide the salad among four plates or bowls and scatter cilantro leaves over each.
    Fiber Focused
    Veggie Rich
    Grilling
    Seafood
    Dinner
    Lunch
    Main Dish
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.4g

        12%

    • Cholesterol
      110mg

      37%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      1020mg
      22%

    Ingredients

    cayenne pepper
    1/4 tsp

    quinoa (dry, rinsed well)
    1 cup

    medium shrimp (peeled and devined)
    1/2 lbs

    scallops
    1/2 lbs

    Olive oil (for marinating and brushing)
    1

    cooked black beans or edamame
    1/2 cup

    jalapeño pepper (stemmed and finely chopped)
    1

    red bell pepper (chopped)
    1/2

    roma (plum) tomatoes (seeded and chopped)
    1

    small scallions (chopped)
    2

    mango (chopped)
    1

    avocado (chopped)
    1

    cilantro leaves (chopped)
    2 tbsp

    Juice of 1 lime
    1

    lime juice
    2 tbsp

    orange juice
    2 tbsp

    honey
    1 tsp

    extra virgin olive oil
    1 tbsp

    Sea salt, to taste
    1

  • Grilled Scallops with Chunky Salsa Verde

    Grilled Scallops with Chunky Salsa Verde

    How to Make Grilled Scallops with Chunky Salsa Verde

    This is a great seafood dish low in fat and sodium, but is packed with protein. Try pairing it with a simple arugula salad topped with a few pieces of strawberries to balance out the spicy kick of the salsa verde.


    20 min prep time


    5 min cook time


    4servings


    3 scallops and 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together the tomatillo, jalapeno, cilantro, zucchini, lime juice, Stevia and garlic. Mix together and set aside.
    3. Pat the scallops dry with a paper towel. Toss them with the olive oil, salt and pepper in a medium bowl.
    4. Place scallops on grill, flat side down. Turning occasionally, grill until lightly charred and just cooked through, about 2 minutes per side. Serve scallops topped with the chunky salsa verde.
    Grilling
    Mexican/Southwestern
    Seafood
    Lunch
    Foodie
    Dinner
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3 scallops and 1/2 cup salsa


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      540mg
      11%

    Ingredients

    tomatillo (husked, rinsed, cut into small dice)
    1/2 lbs

    small jalapeno (seeded, deveined and minced)
    1

    chopped fresh cilantro
    1/4 cup

    zucchini (seeded, cut into a small dice)
    1

    lime juice
    2 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    garlic (minced)
    2 clove

    large sea scallops (tabs removed (Note: Sea scallops that are fresh or that have no preservatives added are best))
    12

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Grilled Portabellas with Tomato and Tuscan Herbs

    Grilled Portabellas with Tomato and Tuscan Herbs

    How to Make Grilled Portabellas with Tomato and Tuscan Herbs

    These delicious mushrooms make a flavorful sandwich topped with a slice of fresh mozzarella or provolone and served on whole grain bread. Serve a mixed green salad on the side.


    15-30 min prep time


    6servings


    1 mushroom cap

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all of the marinade ingredients in a medium bowl and put into a large tightly sealed plastic bag. Marinate mushroom caps at least 15-30 minutes at room temperature for best results.
    2. Preheat grill to medium high and place mushroom caps on grill grate. Cook under direct heat for 5 minutes per side until completely through to tender. Baste occasionally with additional marinade while cooking. You can pour any leftover marinade over mushrooms before serving.
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Vegetarian
    Dinner
    Lunch
    Vegan
    Sandwiches
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    Nutrition facts

    6 Servings



    • Serving Size

      1 mushroom cap


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      315mg
      7%

    Ingredients

    Extra Virgin Olive Oil
    1/4 cup

    lemon juice
    2 tbsp

    balsamic vinegar
    2 tbsp

    fresh oregano (minced)
    1 tbsp

    fresh rosemary (minced)
    1 sprig

    basil (minced)
    2 tbsp

    garlic (minced)
    2 clove

    tomato(es) (chopped)
    1/2 cup

    black pepper
    1/2 tsp

    portabello mushrooms (wiped clean and stem removed)
    6