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Tag: lunch

  • Asian Chicken Salad

    Asian Chicken Salad

    How to Make Asian Chicken Salad

    Tired of taking the same boring lunch to work every day? Most people burnout when trying to eat healthy because they don’t vary their foods enough. Try this delicious salad for a great-tasting change.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together cabbage, lettuce, almonds, 1 tablespoon sesame seeds, and chicken.
    2. In a small bowl whisk together vinegar, soy sauce, and oil.
    3. Pour dressing over salad and toss to coat. Top with remaining 1 teaspoon sesame seeds and red pepper flakes.
    Low Carb
    Veggie Rich
    Asian
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      26g

    • Potassium
      540mg
      11%

    Ingredients

    romaine lettuce (chopped)
    9 oz

    cabbage (shredded)
    1 cup

    shredded carrots
    1 cup

    slivered almonds (toasted)
    1/4 cup

    Toasted sesame seeds (divided use)
    1 tbsp plus 1 tsp

    cooked chicken breast (diced)
    2 cup

    rice vinegar
    2 tbsp

    lower sodium soy sauce
    2 tbsp

    crushed red pepper flakes
    1/4 tsp

    olive oil
    2 tbsp

  • Asian Edamame And Brown Rice Salad

    Asian Edamame And Brown Rice Salad

    How to Make Asian Edamame And Brown Rice Salad

    Your family will be super-charged after eating this sweet and tangy nutritious rice salad, inspired by a recipe from Today Show nutrition expert Joy Bauer. If you can’t find shelled edamame you can use frozen peas instead. Serve with Hard-Boiled Eggs.


    5 min prep time


    30 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Cook the rice and the edamame, dice the carrots, slice the scallions, juice the lime, and prepare the salad dressing, or fully prepare and refrigerate the salad.
    2. (Start the eggs first, if you are serving them.) Prepare the rice and edamame according to the package directions and drain the edamame.
    3. In a large bowl, combine the rice, edamame, carrots, scallions, and dried cranberries.
    4. In a small bowl, whisk together the lime juice, soy sauce, vinegar, oil, and sweet and hot chili sauces. Pour the dressing over the salad and gently stir in the avocado. The salad can be chilled for up to 2 days before serving, but add the avocado just before serving.
    5. FLAVOR BOOSTER Serve with extra sweet and hot chili sauce and with extra soy sauce. Cook the rice in 1/2 water and 1/2 light coconut milk.
    Veggie Rich
    Sides
    Salads
    Lunch
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      245

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      155mg

      7%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        7g

    • Protein
      9g

    • Potassium
      535mg
      11%

    Ingredients

    brown rice
    3/4 cup

    frozen shelled edamame ((about 2 1/2 cups), or use frozen peas)
    12 oz

    carrot(s) (diced into 1/2-inch pieces)
    3

    green onion (scallion) (dark and light green parts, thinly sliced)
    3

    cranberries (dried)
    1/4 cup

    lime (juice only, about 2 tablespoons)
    1

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    1 tbsp

    rice wine vinegar
    1 tbsp

    toasted sesame oil
    2

    sweet Asian chili sauce, or substitute mango chutney or apricot jam
    2

    hot chili sauce, or use Tabasco
    1 tsp

    avocado (peeled and diced)
    1

  • Arugula, Pear, Walnut & Pecorino Salad

    Arugula, Pear, Walnut & Pecorino Salad

    How to Make Arugula, Pear, Walnut & Pecorino Salad

    Very simple yet beautiful, this is a classic salad in the south of Italy.


    5 min prep time


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the arugula in a large salad bowl. Slice the pear as thinly as possible and place on top of the arugula. Sprinkle with walnut halves. Using a vegetable peeler, shave 1/2 ounce of the Pecorino over the salad bowl.
    2. Sprinkle balsamic vinegar over the salad. Sprinkle extra virgin olive oil over the salad. Add pepper. Toss well. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Italian
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      165mg
      4%

    Ingredients

    arugula
    6 oz

    pear
    1

    walnut halves
    1/4 cup

    Pecorino Romano cheese (cold (only 1/2 ounce used))
    1

    balsamic vinegar
    2 tbsp

    Extra Virgin Olive Oil
    2 tbsp

    black pepper
    1/2 tsp

  • Apple and Gorgonzola Cheese Salad

    Apple and Gorgonzola Cheese Salad

    How to Make Apple and Gorgonzola Cheese Salad

    This crowd pleaser includes sweet fall apples that balance out the pungent flavor of Gorgonzola cheese. Pair the salad with roasted chicken, turkey or pork tenderloin.


    15 min prep time


    8servings


    about 1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat the apples with the lemon juice and set aside. Place the carrot slices and mixed greens on a platter. Top with the onion and set aside.
    2. Whisk together the orange and lemon juices, honey and mustard. Slowly add the oil in a thin stream, whisking constantly.
    3. Add the apples to the salad. Top with walnuts and cheese. Drizzle on the vinaigrette.
    Veggie Rich
    Low Sodium
    French
    Quick & Easy
    Lunch
    No Cook
    Salads
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    Ingredients

    large Braeburn apples (thinly sliced)
    2

    fresh lemon juice
    2 tbsp

    large carrot (peeled and thinly sliced)
    1

    mixed salad greens
    8 cup

    small red onion (thinly sliced)
    1

    fresh orange juice
    2 tbsp

    honey
    1 tbsp

    fresh lemon juice
    2 tbsp

    Dijon Mustard
    2 tsp

    walnut oil
    1/4 cup

    toasted walnut pieces
    1/4 cup

    Gorgonzola cheese (crumbled)
    3 tbsp

  • Antipasto Salad

    Antipasto Salad

    How to Make Antipasto Salad

    Do you need a quick, tasty, different salad for your summer picnic? Here is your answer. This diabetes-friendly antipasto salad is lower carb but packed with heart-healthy Mediterranean super foods, such as olives and sun-dreid tomatoes. If you really want to boost the flavors, add canned artichoke hearts.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, toss together the lettuce, turkey, cheeses, olives, tomatoes, and red peppers.
    2. In a small bowl, whisk together the vinegar, oil, mustard, pepper, and shallots. Pour over salad and toss to coat.
    Veggie Rich
    Low Carb
    Italian
    Mediterranean
    Dinner
    Gluten-Free
    No Cook
    Salads
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      19g

    • Potassium
      550mg
      12%

    Ingredients

    chopped romaine lettuce
    1 (10-oz) bag

    deli turkey (cut into strips)
    8 oz

    reduced fat provolone cheese (cut into 1/2-inch strips )
    2 slice

    Parmesan cheese (freshly grated)
    1 tbsp

    green olives (pitted and chopped )
    1/4 cup

    sun-dried tomatoes
    1/4 cup

    jarred roasted red peppers (cut into 1/2-inch strips)
    2

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    shallots (minced)
    1

  • 2,2,2 Good Gazpacho

    2,2,2 Good Gazpacho

    How to Make 2,2,2 Good Gazpacho

    Gazpacho is a soup primarily made with non-starchy vegetables. It is served cold and can be a great summertime snack. Plus it’s an easy way to get more veggies into your day!


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor finely chop the vegetables and garlic in batches. Place into a large glass bowl.
    2. Add balsamic vinegar, vegetable juice, salt, and pepper. Chill for at least an hour.
    Low Sodium
    Veggie Rich
    Mediterranean
    Vegan
    Snacks
    Gluten-Free
    Vegetarian
    Lunch
    No Cook
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      880mg
      19%

    Ingredients

    ripe tomatoes
    2 lbs

    medium zucchini
    2

    large cucumbers (unpeeled (English or hothouse))
    2

    small red onion
    1

    garlic (peeled)
    4 clove

    large red bell pepper
    1

    balsamic vinegar
    1 tbsp

    vegetable juice
    1 cup

    Dash salt
    1

    Dash pepper
    1

  • Tilapia with Caper’d Sour Cream

    Tilapia with Caper’d Sour Cream

    How to Make Tilapia with Caper’d Sour Cream

    We all have those busy weeknights, but look no further if you need a quick dinner recipe. This is a great seafood dish that can be made in less than 15 minutes! Pair with steamed veggies and brown rice for a quick, balanced meal.


    6 min prep time


    6 min cook time


    4servings


    1 filet plus 1 Tbsp. sour cream

    Print Recipe >

    Step-By-Step Instructions:

    1. Mash the capers with a fork or the back of a spoon. Stir the capers and 1/8 Tsp. salt into the sour cream.
    2. Place a large nonstick skillet over medium heat until hot. Coat the skillet with nonstick cooking spray. Sprinkle one side of each filet evenly with the black pepper and 1/8 Tsp. salt. Cook 3 minutes, then turn and cook 2-3 minutes longer or until the fish is opaque in the center.
    3. Place the filets on a serving platter, squeeze lemon juice evenly over all, and top each filet with 1 Tbsp. sour cream.
    Low Carb
    Seafood
    Dinner
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet plus 1 Tbsp. sour cream


    • Amount per serving



      Calories





      135

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      82mg

      27%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      23g

    Ingredients

    capers (drained)
    1 tbsp

    sour cream (reduced-fat)
    1/4 cup

    salt (divided use)
    1/4 tsp

    tilapia (rinsed and patted dry, divided into 4 portions)
    1 lbs

    black pepper
    1/4 tsp

    medium lemon (quartered)
    1

  • Egg and Veggie Casserole

    Egg and Veggie Casserole

    How to Make Egg and Veggie Casserole

    This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer. You could also bake in a muffin pan to make a perfectly portioned, grab-and-go breakfast.


    55 min cook time


    8servings


    1 slice

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Prep a large casserole dish with nonstick cooking spray.
    3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
    4. Add the zucchini and sauté for another 1–2 minutes.
    5. Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
    6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
    7. Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Let cool, then cut into 8 equal sized slices.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Breakfast and Brunch
    Holidays & Entertaining
    Vegetarian
    Gluten-Free
    Lunch
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slice


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      460mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    olive oil
    2 tbsp

    small onion (diced)
    1

    garlic (minced)
    2 clove

    medium zucchini (sliced very thin)
    1

    large tomatoes (ripe, seeded and chopped)
    4

    spinach leaves (chopped)
    1 cup

    fresh basil (chopped)
    1/2 cup

    fresh parsley (chopped)
    1/2 cup

    fresh rosemary (chopped)
    1 sprig

    egg whites
    12

    fresh mozzarella (cut into cubes)
    4 oz

    ground pepper, to taste (fresh )
    1

    Dash kosher salt
    1

  • Spinach and Sweet Potato Curry (Saag Aloo)

    Spinach and Sweet Potato Curry (Saag Aloo)

    How to Make Spinach and Sweet Potato Curry (Saag Aloo)

    This recipe for a spiced Indian spinach dish replaces the regular potatoes with sweet potatoes for a delicious and healthful new take on curry.


    15 min prep time


    15 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add sweet potatoes and 1/2 cup water to a microwave-safe container or steamer with a lid. Microwave for 7-8 minutes or until sweet potatoes are just fork tender. Don’t overcook them.
    2. While the sweet potatoes are steaming, add olive oil to a large sauté pan over medium heat. Add the onions and sauté for 3-4 minutes or until onions turn clear. Add the garlic and sauté 2 more minutes.
    3. Add the salt, pepper, cumin, turmeric, ginger, chili powder and water or broth. Bring to a simmer.
    4. Add in the spinach and cook until wilted, about 5 minutes.
    5. Stir in the sweet potatoes to heat through.
    Veggie Rich
    Indian
    Quick & Easy
    Vegetarian
    Foodie
    Dinner
    Lunch
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      390mg
      8%

    Ingredients

    medium sweet potatoes (peeled and cut into 1-inch chunks)
    2 (about 12 oz total)

    olive oil
    1 tbsp

    medium onion (peeled and thinly sliced)
    1

    garlic (grated or minced)
    2 clove

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    cumin (ground )
    1 tsp

    turmeric
    1 tsp

    ground ginger
    1 tsp

    chili powder
    1 tbsp

    water or vegetable broth
    1 cup

    baby spinach
    5 oz

  • Pad Thai Spaghetti Squash

    Pad Thai Spaghetti Squash

    How to Make Pad Thai Spaghetti Squash

    Spaghetti squash is a low-carb alternative to the traditional rice noodles in Pad Thai. One cup of cooked spaghetti squash contains just 10 grams of total carbohydrate, compared to 42 grams for the rice noodles!


    15 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut spaghetti squash in half lengthwise and remove seeds. Place squash in a microwave-safe baking dish, cut side down. Cover loosely with a lid and leave room to vent. Microwave for 10-15 minutes, rotating every 5 minutes. Squash is done when it’s soft to touch. Set aside.
    2. Heat olive oil in a large sauté pan over medium-high heat. Add scallions, carrots, zucchini and mushrooms and sauté for 5-7 minutes. Add garlic and sauté for 30 seconds. Add ginger and Pad Thai sauce and heat for 2 minutes. Mix well.
    3. Use a fork to scoop out spaghetti squash. Add the spaghetti squash “noodles” and shrimp to the pan with vegetables. Heat for another 2 minutes and mix well. Top with chopped cilantro.
    Veggie Rich
    Asian
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      105mg

      35%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      16g

    • Potassium
      630mg
      13%

    Ingredients

    medium spaghetti squash (2.5 lbs)
    1

    olive oil
    1 tbsp

    green onion (scallion) (chopped)
    1/2 cup

    carrot(s) (finely diced)
    2

    zucchini (finely diced)
    1

    white (button) mushrooms (chopped)
    1/2 cup

    garlic (minced)
    1 clove

    ground ginger
    1/2 tsp

    Pad Thai sauce (prepared )
    2 tbsp

    shrimp (cooked, peeled and tail-off)
    8 oz

    cilantro (chopped)
    1/4 cup