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Tag: lunch

  • Chicken Cheddar Rice with Asparagus

    Chicken Cheddar Rice with Asparagus

    How to Make Chicken Cheddar Rice with Asparagus

    Who doesn’t love chicken and rice? This recipe will be a family favorite. Plus it sneaks in some non-starchy vegetables!


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Place the water, chicken, onion, rice, garlic, chicken bouillon, and thyme in the slow cooker. Cover and cook on high for 1 1/2 hours or on low for 3 hours.
    2. Turn off the heat. Fluff the rice with a fork. Stir in the asparagus. Cover and let stand 10 minutes. Stir in the salt and sprinkle with the cheese.
    Kid Friendly
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      45mg

      15%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      17g

    • Potassium
      574mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    water
    2 cup

    chicken thigh meat (boneless, skinless, trimmed of fat and cut into bite-size pieces)
    8 oz

    onion(s) (diced)
    1 1/2 cup

    uncooked brown rice (preferably parboiled variety)
    1 cup

    medium garlic cloves (minced)
    4 clove

    chicken bouillon granules (sodium-free)
    2 tsp

    thyme leaves (dried)
    1/2 tsp

    fresh asparagus tips (broken in 2-inch pieces, or frozen French cut green beans, thawed)
    2 cup

    salt
    1/2 tsp

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

  • Chicken Caesar Salad Lunch Wraps

    Chicken Caesar Salad Lunch Wraps

    How to Make Chicken Caesar Salad Lunch Wraps

    If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap. Use cooked rotisserie chicken from your grocery store to save time.

     


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all the ingredients except for the tortillas. Coat the salad evenly with the dressing

    2. Spread 1 heaping cup of the chicken salad mixture onto the tortilla. Fold the left and right sides of the wrap in until they touch and roll from the bottom to make a wrap.

    3. Repeat procedure for remaining 3 wraps.

    Veggie Rich
    Fiber Focused
    Italian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      50mg

      17%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      280mg
      6%

    Ingredients

    cooked chicken (diced )
    1 1/2 cup

    light Caesar salad dressing
    3 tbsp

    Parmesan cheese (freshly shredded)
    3 tbsp

    romaine lettuce (chopped)
    4 cup

    tortillas (10-inch, low-carb)
    4 med

  • Chicken and Wild Rice Soup

    Chicken and Wild Rice Soup

    How to Make Chicken and Wild Rice Soup

    Wild rice is a whole-grain and a healthier option than white rice. This soup is hearty and perfect on a cold winter day.


    20 min prep time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt the margarine in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the carrots, celery, and mushrooms, and sauté for 5 minutes.
    2. Add the chicken broth, water, thyme, black pepper, and salt.
    3. In a small cup, mix together the corn starch and 1 Tbsp. cold water. Add the mixture to the soup.
    4. Bring to a boil and stir in the rice.
    5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken and stir well.
    Comfort Food
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      395mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      360mg
      8%

    Ingredients

    margarine (trans-fat-free)
    2

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (diced)
    1 cup

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

    water
    1 cup

    dried thyme (dried)
    1/4 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    Cornstarch
    1 tbsp

    cold water
    1 tbsp

    wild rice
    1 cup

    cooked chicken (diced)
    2 cup

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

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

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Chicken and Pepper Paella

    Chicken and Pepper Paella

    How to Make Chicken and Pepper Paella

    This unique paella recipe is made with pasta instead of rice and is a great dish that can have just about any vegetables mixed in.


    10 min prep time


    20 min cook time


    2servings


    5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut chicken into 2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil cooking spray. Add chicken and sausage. Brown on all sides, about 5 minutes. Remove from skillet.
    2. Add chicken broth, water, and saffron to the skillet and bring to a boil, scraping the brown bits from the bottom of the skillet.
    3. Add onion, zucchini, red bell pepper, poblano chile pepper and orzo. Stir, bring back to a boil and cook 7 minutes. If not using a nonstick pan, stir often to keep orzo from sticking. If pan becomes dry, add more water.
    4. Return meat to skillet for 5 minutes. Liquid should be absorbed. Add salt and pepper. Serve on 2 dinner plates.
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    Latin American
    Comfort Food
    Lunch
    Dinner
    One Pot
    Main Dish
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      5 ounces chicken and 1/4 cup turkey sausage, 3/4 cup pasta, 1 1/4 vegetables


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      145mg

      48%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      56g

      20%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g

    • Protein
      55g

    Ingredients

    chicken breasts (boneless, skinless)
    3/4 lbs

    Olive oil cooking spray
    1

    turkey sausage (sliced (about 1/2 cup))
    2 oz

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

    water
    1 1/2 cup

    saffron
    1/4 tsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    1 cup

    red bell pepper (sliced)
    1 cup

    poblano chile pepper (seeded and chopped)
    1

    whole-wheat orzo (1/4 pound)
    2/3 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Chicken and Spinach Enchiladas

    Chicken and Spinach Enchiladas

    How to Make Chicken and Spinach Enchiladas

    Trying to eat more veggies? Here’s a great way to incorporate veggies into an everyday dish. Short on time? Use a cooked rotisserie chicken from your local grocery store.


    20 min prep time


    5servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
    2. In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
    3. Scoop 1/4 cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
    4. Pour enchilada sauce over tortillas. Bake 25 minutes.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cooked chicken breast (shredded)
    8 oz

    frozen spinach (chopped, thawed and drained)
    9 oz

    garlic (minced)
    1 clove

    cumin
    1/2 tsp

    fresh cilantro
    1 tbsp

    black pepper
    1/4 tsp

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

    Parmesan cheese (freshly grated)
    3 tbsp

    corn tortillas (6-inch, heated)
    10

    canned green enchilada sauce
    8 oz

  • Chicken and Black Bean Burritos

    Chicken and Black Bean Burritos

    How to Make Chicken and Black Bean Burritos

    Here’s how to make a restaurant-style burrito fresh at home. You could also substitute lean beef or pork for chicken in this recipe.


    15 min prep time


    4servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, 1/2 cup chicken, 1/4 cup black beans, 1 1/2 Tbsp. cheese, 1/4 cup lettuce and 1/4 cup diced tomatoes.
    2. Fold into burrito. Repeat procedure for remaining 3 burritos.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        19g

        68%
      • Total Sugars
        4g

    • Protein
      37g

    • Potassium
      770mg
      16%

    Ingredients

    avocado (mashed)
    1

    large low-carb whole wheat tortillas
    4

    pico de gallo or salsa
    1/2 cup

    shredded cooked chicken breast
    2 cup

    black beans (rinsed and drained )
    1 cup

    reduced-fat shredded cheddar cheese
    6 tbsp

    shredded lettuce
    1 cup

    diced tomatoes
    1 cup

  • Cheese and Veggie Pitas

    Cheese and Veggie Pitas

    How to Make Cheese and Veggie Pitas

    This vegetarian pita sandwich recipe is easy to make for a crowd. It’s also easy to pack and take to work so you don’t have to eat out at lunch time.


    15 min prep time


    8servings


    1/2 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice one side of each pita to open pocket, but do not cut all the way through. Set aside.
    2. Spread 1/2 Tbsp. of mayonnaise in each pita.
    3. Slice Swiss cheese into 4 even slices. Spread 2 Tbsps. of hummus on each cheese slice and sprinkle 1 Tbsp. of sunflower seeds on top.
    4. Layer lettuce leaf, onion slices, tomato slices, and cucumber slices on top of hummus.
    5. Stuff each pita with sandwich filling and cut in half.
    Veggie Rich
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Snacks
    Holidays & Entertaining
    Sandwiches
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 pita


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      275mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      580mg
      12%

    Ingredients

    large tomato (cut into 4 equal slices)
    1

    Swiss cheese (reduced-fat)
    2 1/4 oz

    medium red onion (thinly sliced)
    1

    light mayonnaise
    2 tbsp

    romaine lettuce leaves
    4

    sunflower seeds
    1/4 cup

    whole wheat pita
    4

    hummus
    1/2 cup

    medium cucumber
    1

  • Cheddar Cheese and Broccoli Soup

    Cheddar Cheese and Broccoli Soup

    How to Make Cheddar Cheese and Broccoli Soup

    The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.


    20 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.
    4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.
    Veggie Rich
    Comfort Food
    Sides
    Main Dish
    Lunch
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        3g

    • Protein
      17g

    Ingredients

    broccoli
    1 lbs

    olive oil
    1 tbsp

    onion, chopped
    1

    celery stalk, chopped
    1

    all-purpose flour
    2 tbsp

    chicken broth, reduced-sodium
    1 can

    milk, evaporated fat-free
    12-ounce can

    reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)
    1 1/4 cup

    black pepper, freshly ground
    1/2 tsp

    nutmeg salt, to taste
    1/4 tsp

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup