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Tag: lunch

  • Caprese Turkey Burger

    Caprese Turkey Burger

    How to Make Caprese Turkey Burger

    Caprese salad is a simple Mediterranean salad made with tomatoes, fresh mozzarella, and basil. Here we combine these flavors in a burger for a mouthwatering meal.


    15 min prep time


    6servings


    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 six equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juices run clear.
    4. In a small bowl, whisk together ketchup and balsamic vinegar.
    5. Place burger on sandwich thin and top with 1 Tbsp. ketchup mixture, 1 tomato slice, 1 slice cheese and 3 basil leaves. Repeat process for remaining 5 burgers.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Grilling
    Mediterranean
    Sandwiches
    Lunch
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      22g

    • Potassium
      430mg
      9%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat sandwich thins
    6

    ketchup
    6 tbsp

    balsamic vinegar
    3 tbsp

    tomato(es) (cut into 6 thick slices)
    2

    fresh mozzarella (cut into 6 thin slices)
    2 oz

    fresh basil leaves
    18

  • Cajun Fish Sandwiches With Crunchy Slaw

    Cajun Fish Sandwiches With Crunchy Slaw

    How to Make Cajun Fish Sandwiches With Crunchy Slaw

    Cookbook author and meal planning expert Aviva Goldfarb loves quick, easy meals. “These sandwiches, suggested by longtime Six O’Clock Scramble member Molly Thompson, are fun to make and even more fun to eat,” she says. “If you are really short on time buy pre-made coleslaw. These go great with lightly buttered corn.”


    15 min prep time


    15 min cook time


    4servings


    1 fish sandwich

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium serving bowl, combine the slaw, mayonnaise, vinegar, honey, salt, and pepper. Set it aside. (If possible, make this up to 24 hours in advance and refrigerate it until you are ready to serve. Mix it well before serving.)
    2. In a shallow dish or bowl, combine the flour and Cajun or Old Bay seasoning. In another shallow bowl, beat the egg.
    3. In a large heavy skillet (a cast iron pan works great for this), heat the butter and oil over medium heat until it is bubbling.
    4. Dip the fish pieces in the flour mixture to coat them. Dip them in the egg, letting the excess drip back into the bowl. Dip them back into the flour mixture to recoat. Cook the fish until it is nicely browned and crispy, about 2–3 minutes per side. Remove the fish to a plate.
    5. Toast the buns. Serve the fish inside the buns and topped with the slaw.
    6. FLAVOR BOOSTER Serve the sandwiches topped with barbecue sauce or your favorite sandwich spread. Finely grate 1/4 onion into the coleslaw.
    Comfort Food
    Kid Friendly
    Seafood
    Lunch
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fish sandwich


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      115mg

      38%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      27g

    • Potassium
      560mg
      12%

    Ingredients

    shredded cabbage or coleslaw mix
    6 oz (about 3 cups)

    light mayonnaise
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    honey
    1/2 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    all-purpose flour
    3/4 cup

    Cajun or Old Bay seasoning
    2 tsp

    eggs
    1

    butter
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    flounder, catfish, tilapia, or other thin white fish fillets (cut into 4 even pieces)
    1 lbs

    whole wheat hamburger buns
    4

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup

  • Buttery Lemon Grilled Fish on Grilled Asparagus

    Buttery Lemon Grilled Fish on Grilled Asparagus

    How to Make Buttery Lemon Grilled Fish on Grilled Asparagus

    This quick and easy fish recipe may be the perfect weeknight summer dish. With just a few ingredients, you can have a beautiful, heart healthy, and diabetes-friendly meal on the table in about 15 minutes.

    This and other recipes designed to be made from just a few ingredients are from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    5 min prep time


    12 min cook time


    4servings


    3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the asparagus with cooking spray and cook 6–8 minutes or until just tender-crisp, turning occasionally. Set aside on a rimmed serving platter and cover to keep warm.
    2. Coat both sides of the fish with cooking spray, sprinkle with 1/4 teaspoon black pepper, if desired, and cook 3 minutes on each side or until opaque in center.
    3. Meanwhile, combine the light butter, lemon zest and 1/4 teaspoon salt, if desired, in a small bowl.
    4. Spoon the butter mixture over the asparagus and spread over all. Top with the fish and squeeze lemon juice over fish.
    Low Carb
    Grilling
    Seafood
    Dinner
    Lunch
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish; 6–8 asparagus spears; and 1 tablespoon topping


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      635mg
      14%

    Ingredients

    asparagus spears (ends trimmed)
    1 lbs

    cod filets (4-ounce each, rinsed and patted dry)
    4

    Juice and zest of a medium lemon
    1

    light butter with canola oil
    1/4 cup

  • Butternut Squash Stew with Chickpeas

    Butternut Squash Stew with Chickpeas

    How to Make Butternut Squash Stew with Chickpeas

    This hearty stew features butternut squash, a type of winter squash that comes into season during the cooler months of the year. Make this on the weekend and pack the leftovers for lunch during the week.


    25 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin.
    2. Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft.
    3. Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      6g

    Ingredients

    medium butternut squash
    1

    olive oil
    2 tsp

    large onion (chopped)
    1

    garlic (minced)
    3 clove

    small red potatoes (unpeeled and cut into quarters)
    1/2 lbs

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

    tomato(es) (14-ounce, diced, (try fire roasted for more flavor), undrained)
    1 can

    dried oregano (dried)
    3/4 tsp

    kosher salt, to taste
    1

    Freshly ground black pepper, to taste
    1

    chickpeas (garbanzo beans) (15-ounce, drained and rinsed)
    1 can

    natural creamy peanut butter (stirred well until smooth)
    2 tbsp

    parsley (chopped)
    2 tbsp

  • Budget-Friendly Veggie Burgers with Mango Slaw

    Budget-Friendly Veggie Burgers with Mango Slaw

    How to Make Budget-Friendly Veggie Burgers with Mango Slaw

    Serve this vegetarian dish with sliced tomato and fresh mozzarella salad.


    20 min prep time


    16 min cook time


    6servings


    1 burger with 1/4 cup slaw

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a large non-stick sauté pan with cooking spray. Set aside.

    2. Combine cannellini beans, onion, garlic, mushrooms, carrots, Worcestershire sauce, soy sauce, oatmeal, Montreal steak seasoning and salt (optional) in a food processor. Pulse several times until mixture is combined but not a paste.

    3. Divide burger mixture into 6 equal portions, form into patties.

    4. Heat prepared sauté pan over medium high heat. Sauté burgers on each side 6-8 minutes. Set aside.

    5. In a large bowl, combine shredded mango, coleslaw mix, rice wine vinegar and olive oil. Toss to coat.

    6. Add a burger to a lettuce leaf, top with 3/4 cup coleslaw mixture.

    Veggie Rich
    Fiber Focused
    American
    Vegetarian
    Foodie
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger with 1/4 cup slaw


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      376mg
      8%

    Ingredients

    nonstick cooking spray
    1 whole

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

    onion(s) (diced)
    1/2 cup

    garlic (minced)
    1 clove

    white (button) mushrooms (diced)
    1 cup

    shredded carrots
    1

    Worcestershire sauce
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    quick cooking oats
    1 cup

    steak seasoning
    2 tsp

    unripe mango (peeled, seeded and shredded)
    1

    packaged coleslaw mix
    1 (9-oz) bag

    rice wine vinegar
    2 tbsp

    olive oil
    1 tbsp

    large lettuce leaves
    6

  • Budget-Friendly Tuna Pasta Salad

    Budget-Friendly Tuna Pasta Salad

    How to Make Budget-Friendly Tuna Pasta Salad

    You could try this tuna salad without the pasta and serve it on whole-grain bread, a tortilla or on a bed of lettuce. This quick and budget-friendly meal makes a healthy lunch or dinner.


    20 min prep time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook pasta according to package directions, omitting salt. Drain pasta and rinse under cold water.
    2. In a medium bowl combine remaining ingredients. Add pasta and toss to coat. Serve.
    Fiber Focused
    Seafood
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      40mg

      13%

    • Sodium
      465mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      22g

    • Potassium
      640mg
      14%

    Ingredients

    uncooked quinoa pasta
    2 cup

    celery (diced)
    2 stalks

    carrot(s) (diced)
    2

    red pepper (diced)
    1/2

    onion(s) (diced)
    1/4

    green olives (diced (optional))
    1/4 cup

    flavor fresh tuna (pouch in water)
    11 oz

    Greek yogurt (fat-free, plain)
    1/4 cup

    light mayonnaise
    3 tbsp

    black pepper
    1/4 tsp

  • Budget-Friendly Summer Vegetable Frittata

    Budget-Friendly Summer Vegetable Frittata

    How to Make Budget-Friendly Summer Vegetable Frittata

    This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.


    20 min prep time


    4servings


    2 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.
    3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.
    4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.
    5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.
    6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.
    7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.
    Veggie Rich
    Low Carb
    Low Sodium
    Italian
    Comfort Food
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    white (button) mushrooms (diced)
    8 oz

    medium red bell pepper (seeded and diced)
    1

    small onion (diced)
    1

    spinach
    3 cup

    eggs
    2

    egg whites
    5

    skim milk
    1/4 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    fresh basil (chopped)
    1 tbsp

  • Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    How to Make Budget-Friendly Vegetable Stew with Whole Wheat Dumplings

    What’s better during the fall than a warm, tasty soup? This budget-friendly recipe is fairly easy.


    20 min prep time


    50 min cook time


    8servings


    1 1/2 cups stew + 1 dumpling

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot over medium-high heat.
    2. Add fennel, onion and celery to oil and sauté until onions turn clear (around 4-5 minutes). Add butternut squash, sage, chicken broth, water, salt (optional), black pepper and bay leaves. Bring to a boil and reduce to a simmer.
    3. Simmer stew for 20 minutes, then add kale and simmer 10 more minutes.
    4. While stew is simmering, whisk together all dumpling ingredients to form a stiff batter. Set aside.
    5. After kale simmers for 10 minutes remove bay leaf.
    6. Use a 1/4 cup measure to scoop dumplings on top of stew to make 8 dumplings. Do not stir once dumplings have been added to the top of the stew. Cover and reduce to a low simmer for 10 minutes until dumplings are cooked through and puffed.
    Veggie Rich
    Fiber Focused
    Comfort Food
    Lunch
    Main Dish
    Dinner
    Foodie
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups stew + 1 dumpling


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      9g

    • Potassium
      710mg
      15%

    Ingredients

    olive oil
    1 tbsp

    fennel bulb (diced)
    1

    onion(s) (diced)
    1

    celery (diced)
    2 stalks

    butternut squash (diced)
    4 cup

    ground sage
    1 tsp

    low sodium chicken broth (low-sodium)
    4 cup

    water
    4 cup

    salt (optional)
    1 tsp

    black pepper
    1/2 tsp

    bay leaves
    2

    kale (chopped, 1 bunch stemmed and chopped)
    4 cup

    whole wheat flour
    1 cup

    all-purpose flour
    1/2 cup

    baking powder
    1 tbsp

    salt (optional)
    1 tsp

    black pepper
    1/4 tsp

    herbs d’provence ((or dried sage))
    1 tsp

    large egg
    1

    Plain Nonfat Greek yogurt (non-fat)
    1/2 cup

    water
    1/2 cup

    water
    1/2 cup

  • Budget-Friendly Stuffed Peppers

    Budget-Friendly Stuffed Peppers

    How to Make Budget-Friendly Stuffed Peppers

    Make this whole dish the night before and hold in the refrigerator until you are ready to serve. Just heat them up in the oven or in the microwave and you’ll have dinner for the whole family in no time. They’re also delicious when eaten cold!


    20 min prep time


    1 hr 15 min cook time


    6servings


    1 stuffed pepper

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.
    2. Add lentils, water, ginger, garlic and turmeric to a medium sauce pan. Bring to a boil and reduce to a simmer, partially covered for 20 minutes. Set aside to cool.
    3. While lentils are cooking, mix ground chicken, cilantro, salt, ground black pepper and cayenne pepper in a medium bowl and set aside.
    4. Cut the tops off of the peppers and cut out seed pod (save the tops). Clean out the ribs and any seeds from the inside of the peppers and line the peppers cut side up in a baking dish. Set the tops off to the side. (Note: If the peppers won’t sit upright, trim just a little bit off the bottom of the peppers to even it out so it will sit up straight. Try not to cut a hole in the bottom so the mixture inside does not fall out).
    5. Once the lentils have cooled, stir them in to the chicken mixture and mix well to incorporate.
    6. Fill each pepper with the chicken and lentil mixture but do not pack the mixture in tightly. Just gently fill to the top.
    7. Place each pepper top back on to the peppers filled with the chicken and lentil mixture, then pour the chicken broth into the bottom of the pan.
    8. Bake for 1 hour or until the internal temperature of the chicken mixture is 165 degrees.
    Veggie Rich
    Fiber Focused
    Low Sodium
    Lunch
    Main Dish
    Dinner
    Gluten-Free
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 stuffed pepper


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      25g

    • Potassium
      930mg
      20%

    Ingredients

    red or brown lentils
    1 cup

    water
    2 cup

    fresh ginger (grated)
    1 tbsp

    garlic (minced)
    2 clove

    turmeric
    1 tsp

    lean ground chicken
    1 lbs

    fresh cilantro (chopped)
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cayenne pepper
    1/4 tsp

    small bell peppers ((any color or assorted colors))
    6

    low sodium chicken broth
    1/2 cup