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Tag: lunch

  • Budget-Friendly Asian Turkey Burgers

    Budget-Friendly Asian Turkey Burgers

    How to Make Budget-Friendly Asian Turkey Burgers

    Looking for a way to spice up your burgers? Then this recipe is just for you! Sauces used in this recipe like oyster sauce, Thai chili garlic and Sriracha can be found in the ethnic food aisle at the grocery.


    15 min prep time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, combine ground turkey, scallions, garlic, oyster sauce, chili garlic paste, sesame oil, grated ginger, lime juice, salt (optional), and pepper. Form into 6 patties and refrigerate until ready to grill, at least 15 minutes.
    3. Grill burgers for 5-7 minutes on each side or until the internal temperature of the burger is 165 degrees F.
    4. To assemble the burgers, combine the yogurt and Siracha in a small bowl. Layer each burger between two leaves of lettuce with a scant 1 Tbsp. yogurt mixture and 3 cucumber slices.
    Low Carb
    Grilling
    Asian
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      75mg

      25%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      325mg
      7%

    Ingredients

    oyster sauce (if you cannot find oyster sauce, sub 1 Tbsp. reduced sodium soy sauce)
    1 tbsp

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

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

    garlic (minced)
    1 clove

    Thai-style chili garlic paste
    1 tsp

    sesame oil
    1 tsp

    fresh ginger (grated)
    1 tbsp

    lime juice
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    plain yogurt (non-fat)
    1/3 cup

    sriracha
    1 tsp

    leaves bibb lettuce
    12

    cucumber(s)
    18 slice

  • Brussels Sprouts Slaw

    Brussels Sprouts Slaw

    How to Make Brussels Sprouts Slaw

    This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.


    20 min prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
    2. Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
    3. In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
    4. Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Lunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    water
    6 cup

    fresh Brussels sprouts
    1 lbs

    green onion (scallion) (minced)
    2

    rice wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie sugar substitute
    2 tbsp

    lite mayonnaise
    1/4 cup

    black pepper
    1/4 tsp

    slivered almonds (toasted)
    1/2 cup

  • Brown Rice Congee with Stir-Fried Herbs

    Brown Rice Congee with Stir-Fried Herbs

    How to Make Brown Rice Congee with Stir-Fried Herbs

    Congee is a traditional rice porridge. It’s commonly eaten at breakfast time, but can also be enjoyed any other time of day. It’s a great way to make a small amount of rice go a long way, and can be paired with meat, fish, veggies or eggs.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Fill a large pot with the water. Add the rice, cover, and bring to a boil over high heat. Reduce heat to medium, and continue to cook until the rice grains break down and the soup thickens, about 1 hour.
    2. Meanwhile in a small skillet over high heat, add the oil and stir-fry the ginger, scallions, and chilies until fragrant and lightly golden, 30-45 seconds. Add the cilantro and continue to stir-fry until just wilted, about 30 seconds more. Transfer to bowl.
    3. Ladle some congee into 6 individual bowls, and top each with about 1 Tbsp. of stir-fried herbs. Mix the herbs into the porridge to distribute the flavors. Serve.
    Low Sodium
    Asian
    Breakfast and Brunch
    Lunch
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        2g

        7%

    • Protein
      3g

    Ingredients

    filtered water
    2 quarts

    brown sushi rice
    1 cup

    grapeseed oil
    1 tbsp

    fresh ginger (peeled and finely julienned)
    2 oz

    green onion (scallion) (trimmed and julienned into 1-inch-long pieces)
    2 whole

    red Thai chilies (stems and seeds removed, thinly sliced into rounds)
    2 whole

    cilantro (stems trimmed and coarsely chopped (about 1 cup))
    1/2 bunch

  • Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    How to Make Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo

    Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! This all-in-one meal is perfect for meal prepping.


    10 min prep time


    10 min cook time


    6servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a sauté pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Sauté, slightly mashing the beans as you sauté until the liquid is absorbed, about 5 minutes.
    2. In a small bowl, mix together the tomato, jalapeño pepper, remaining diced onion, cilantro and lime juice. Set aside.
    3. Season the brown rice with the salt.
    4. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime.
    5. COOKING DRY PINTO BEANS: Add 1 lb (16 oz.) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour.

      Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.

    6. COOKING BROWN RICE: Add 1 lb (16 oz.) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months.
    Fiber Focused
    Mexican/Southwestern
    Foodie
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        3g

    • Protein
      22g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced, divided use)
    1

    cooked pinto beans
    2 cup

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    ground cayenne red pepper
    1/4 tsp

    black pepper
    1/4 tsp

    water
    1/2 cup

    medium tomato (seeded and diced)
    1

    medium jalapeño pepper (seeded, deveined and minced)
    1

    cilantro (chopped)
    1/4 cup

    Juice of 1 lime
    1

    cooked brown rice (warmed)
    2 cup

    salt
    1/2 tsp

    cooked chicken (shredded, warmed)
    2 cup

    avocado (peeled, seeded and sliced)
    1

    lime (sliced)
    1

  • Broiled Cod

    Broiled Cod

    How to Make Broiled Cod

    The American Diabetes Association and the American Heart Association recommend eating at least 2 servings of fish per week. This broiled cod is a tasty option. If you’re not a fan of cod, feel free to substitute any fish here.
    Click here for more heart-healthy recipes


    5 min prep time


    10 min cook time


    4servings


    1 filet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler. Spray a baking sheet or broiler pan with cooking spray.
    2. In a small bowl mix together mayonnaise, lemon juice, paprika, parsley and ground black pepper.
    3. Place cod filets on broiler pan and spread mayonnaise mixture evenly among the cod filets. Sprinkle Parmesan cheese on top of filets.
    4. Broil filets for 8-10 minutes.
    Low Carb
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      50mg

      17%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      21g

    Ingredients

    nonstick cooking spray
    1

    light mayonnaise
    3 tbsp

    lemon (juiced)
    1/2

    paprika
    1/2 tsp

    parsley (dried)
    1 tsp

    black pepper
    1/4 tsp

    cod filets (about 1 pound total)
    4

    Parmesan cheese (grated)
    1 tbsp

  • Broccoli Cheese Soup

    Broccoli Cheese Soup

    How to Make Broccoli Cheese Soup

    A lower-calorie version of traditional broccoli cheddar soup, this recipe is still packed with flavor and a great way to fit in some more veggies.


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3-4 minutes, or until the onion is almost soft, stirring frequently.
    2. Stir in the broccoli, broth, mustard, pepper, hot-pepper sauce, and salt. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer for 5 minutes, or until the broccoli is tender, stirring occasionally.
    3. In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2-3 minutes, or until the mixture has thickened, stirring occasionally.
    4. Stir in the half-and-half, cheddar, and Parmesan. Cook over medium-low heat for 1-2 minutes, or until the cheeses have melted, stirring occasionally.
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      390mg
      8%

    Ingredients

    canola or corn oil
    1 tsp

    small onion (finely chopped)
    1

    medium garlic (minced)
    2 clove

    broccoli florets (chopped (about 4 cups))
    1 lbs

    chicken or vegetable broth (fat-free, low-sodium)
    2 cup

    mustard powder
    1/2 tsp

    pepper
    1/4 tsp

    red hot-pepper sauce (optional)
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    milk (fat-free)
    2 cup

    all-purpose flour
    1/3 cup

    fat free half-and-half
    1/2 cup

    cheddar cheese (low-fat, sliced or shredded)
    2 oz

    Parmesan (shredded or grated)
    2 tbsp

  • Brisket with Wine Reduction

    Brisket with Wine Reduction

    How to Make Brisket with Wine Reduction

    This dish can be turned into a one-pot medley by adding some carrots and potatoes.


    15 min prep time


    3 hr cook time


    8servings


    1/8 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 275°F.
    2. Place extra virgin olive oil in the bottom of the braising or sauté pan. Heat to medium high and add brisket. Cook until the brisket is nicely browned. Turn and brown on other side. While second side is browning, place garlic and onions in pan around brisket. Sprinkle salt and pepper over brisket and rub it in. (You can also add some fresh herbs if you have them. A sprig of rosemary is nice.)
    3. Once onions begin to brown, add wine or broth. (It will deglaze pan and lift all the good stuff the bottom of the pan.) Add mushrooms, cover, and place in preheated oven for 2-3 hours. Remove from oven and let cool.
    4. Once the brisket has cooled, remove it from the pan and let it rest on a cutting board. Bring the pan juices to a boil and reduce until thickened. You can also add a sprinkle or two of Wondra flour to help thicken. Slice the brisket against the grain, and serve with red wine sauce.
    Low Carb
    Holidays & Entertaining
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 recipe


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%

    • Cholesterol
      90mg

      30%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    beef brisket (about 3 pounds)
    1

    large garlic (chopped)
    3 clove

    large onion (chopped)
    1

    fine sea salt
    1 tsp

    coarse ground black pepper
    1 tsp

    dry red wine (such as Pinot Noir, Chianti, or Syrah; or beef broth; or a combination of wine and broth)
    1 1/2 cup

    cremini (baby bella) mushrooms (quartered)
    10 oz

    Wondra flour
    1 tbsp

  • Bountiful Harvest Vegetable Salad

    Bountiful Harvest Vegetable Salad

    How to Make Bountiful Harvest Vegetable Salad

    This is a wonderful way to use fresh produce from first harvest to last. The contrast of the warm dressing, tender cooked veggies, and crunchy radish and walnuts over the salad greens is a treat for your taste buds. And this salad is full of nutrients for your body!


    10 min prep time


    15 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of salted water to a boil. Add parsnips and turnips and simmer until vegetables are just tender, 8–10 minutes. Drain well.
    2. While the parsnips and turnips are cooking, make the dressing. Heat oil in a large skillet over medium heat. Add onions and cook until golden brown, 5–7 minutes. Add garlic and cook for 30 seconds more. Stir in vinegar and sugar and bring just to a simmer. Remove from heat and keep dressing warm.
    3. Arrange parsley, cilantro, and salad greens and top with hot vegetables, then garnish with walnuts and radish. Drizzle with warm dressing, and serve immediately.
    Veggie Rich
    Low Sodium
    Vegetarian
    Sides
    Salads
    Vegan
    Budget Friendly
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      415mg
      9%

    Ingredients

    parsnips (chopped)
    1 cup

    turnips (chopped)
    1 cup

    olive oil
    1 tbsp

    small onion (finely chopped)
    1

    garlic (finely chopped)
    1 clove

    brown sugar
    1 tbsp

    malt vinegar
    3/4 cup

    fresh cilantro or parsley
    1/2 cup

    baby salad greens
    8 cup

    walnut pieces (toasted)
    1/2 cup

    radish (sliced)
    1 cup

    salt and pepper to taste
    1 pinch

  • Blueberry Green Tea Smoothie

    Blueberry Green Tea Smoothie

    How to Make Blueberry Green Tea Smoothie

    This smoothie is a meal in a glass! It is packed with protein thanks to some surprising ingredients—soft tofu, protein powder, and cashews. But the star of the smoothie is flavorful blueberries that are delicious as the are nutritious> you could use fresh or frozen blueberries—both are packed with antioxidants and fiber. The smoothie gets an extra antioxidant boost from fresh brewed green tea, making this smoothie a superfood powerhouse!


    5 min prep time


    1serving


    One smoothie (16 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Steep the green tea in 1/2 cup boiling water for 4-5 minutes while assembling the other ingredients.
    2. Add blueberries, tofu, cinnamon, whey protein powder, and cashew nuts to a blender.
    3. Remove the tea bag from water and discard bag.
    4. Add tea to the blender and blend 30 seconds.
    5. Add the ice cubes and blend another 20 seconds or until smooth.
    Low Sodium
    Fiber Focused
    Breakfast and Brunch
    Quick & Easy
    Vegetarian
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      One smoothie (16 oz)


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        16g

    • Protein
      30g

    • Potassium
      480mg
      10%

    Ingredients

    green tea bag
    1

    boiling water
    1/2 cup

    soft tofu
    3/4 cup

    fresh or frozen blueberries
    1 cup

    ground cinnamon
    1/4 tsp

    vanilla whey protein powder
    1 (3/4-oz) scoop

    dry-roasted unsalted cashews
    1 tbsp

    ice cubes
    1 cup

  • Blackened Tuna with Tangy Mustard Sauce

    Blackened Tuna with Tangy Mustard Sauce

    How to Make Blackened Tuna with Tangy Mustard Sauce

    This dish also works great in a sauté pan on the stove top.


    15 min prep time


    4servings


    1 tuna fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Mix together paprika, chili powder, oregano, thyme, cayenne pepper (optional), ground black pepper, garlic powder, and salt (optional).
    3. Rub each tuna filet with blackening seasoning well on both sides.
    4. Spray the tuna filets with cooking spray and grill 4-5 minutes on each side. Tuna should be slightly pink in the middle.
    5. In a small bowl, whisk together yogurt, mustard and soy sauce. Divide sauce evenly among the 4 tuna filets and top right before serving and sprinkle with chopped fresh parsley.
    Low Carb
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 tuna fillet


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      40mg

      13%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      30g

    Ingredients

    cayenne pepper (optional)
    1/2 tsp

    dried thyme (dried)
    1 tsp

    dried oregano (dried)
    1 tsp

    paprika
    1 tbsp

    chili powder
    1 tsp

    black pepper
    1 tsp

    garlic powder
    1/2 tsp

    salt (optional)
    1/2 tsp

    tuna filets (divided into 4 4-oz filets)
    1 lbs

    nonstick cooking spray
    1

    plain Greek style yogurt (non-fat)
    1/2 cup

    Dijon Mustard
    1/4 cup

    soy sauce
    1 tbsp

    fresh parsley (chopped)
    1 tbsp