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Tag: lunch

  • Vaca Frita Beef

    Vaca Frita Beef

    How to Make Vaca Frita Beef

    Vaca Frita, or “fried beef”, is a decadent Cuban dish of tender, crispy pan-fried beef. This healthier version features leans flank steak simmered for over an hour. Then the beef is shredded and pan-fried with just a little bit of cooking oil spray. Save the broth from the simmered beef for future cooking, like for a soup base or for cooking rice.

    Receta en Español aqui


    10 min prep time


    1 hr, 30 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, combine the beef, quartered onion, bay leaf, and water.
      Bring to a simmer. Reduce the heat to medium low. Cover and simmer until the
      beef is tender, about 1 hour 10 minutes. Transfer the beef to a cutting board and
      let cool. To save the broth for another use, skim any fat and strain the broth,
      discarding the bay leaf. Refrigerate for up to 1 week or freeze for up to 1 month.
    2. Heat 1 Tbsp oil in a large skillet over medium heat Add the sliced onion and
      cook, over medium heat, stirring occasionally, until the onion is very tender and
      begins to caramelize, about 10 minutes.
    3. Meanwhile, with two forks, shred the beef and transfer to a large bowl. Add the
      lime juice, garlic, remaining 1 tsp oil, salt, and pepper. Let stand 20 minutes.
    4. Spray a griddle or nonstick skillet with nonstick spray and heat over mediumhigh
      heat. Add the beef and caramelized onion and cook, turning occasionally,
      until the beef and onions are browned, about 8 minutes. Serve garnished with
      lime wedges and cilantro.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Latin American
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      23g

    • Potassium
      380mg
      8%

    Ingredients

    flank steak (cut into 4 equal pieces)
    1 lbs

    medium onion (cut into quarters)
    1

    bay leaf
    1

    water
    4 cup

    olive oil (divided use)
    1 tbsp plus 1 tsp

    large onion (thinly sliced)
    1

    lime juice
    1/4 cup

    garlic (minced)
    2 clove

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    lime wedges
    for garnish

    chopped fresh cilantro
    for garnish

  • Tuna Salad Avocado Bowls

    Tuna Salad Avocado Bowls

    How to Make Tuna Salad Avocado Bowls

    Salmon or albacore tuna in pouches or cans is a super easy way to get one of your fish servings each week. Change up the tuna sandwich rut by whipping up a Mediterranean-style salmon/tuna salad to top an avocado bowl! This low carb, high fiber recipe is perfect for a quick and easy lunch for two.


    10 min prep time


    2servings


    1 stuffed avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. In medium bowl, toss together salmon or tuna, yogurt, olive oil, green onion, green olives, lemon zest and toasted nuts. Stir the mixture to blend everything well. Spoon about half of the mixture into each of the avocado halves and serve.
    Fiber Focused
    Low Carb
    Mediterranean
    Budget Friendly
    Cooking for 1 or 2
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Main Dish
    No Cook
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 stuffed avocado half


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      23g

      29%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      740mg
      16%

    Ingredients

    canned tuna or salmon, packed in water (drained)
    6 oz

    Plain Nonfat Greek yogurt
    2 tbsp

    olive oil
    1 tsp

    chopped scallions or other onion
    2 tbsp

    chopped green olives
    1 tbsp

    lemon zest
    1 tsp

    chopped toasted walnuts or other nuts
    2 tbsp

    large avocado (slice in half, pit removed)
    1

  • Mandarin, Greens, and Protein Bowl

    Mandarin, Greens, and Protein Bowl

    How to Make Mandarin, Greens, and Protein Bowl

    Here’s a fresh and lovely entrée salad for one—perfect for a work-form-home lunch or a busy weeknight dinner. The zingy, citrusy dressing is made by blending together cider vinegar and sesame oil with grated ginger and whole oranges. You’ll drizzle that onto a bed of salad greens (whatever you have) and a lean protein of choice (leftover chicken or shrimp or canned tuna work well, or use tofu or beans for a plant-based meal). You can additional vegetables and toppings if you want—try grape tomatoes, avocado, or shredded carrot. For crunch, top with peanuts or another roasted nut.


    15 min prep time


    1serving


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Place half the orange pieces into a blender with the ginger, vinegar, and oil (set the other orange pieces aside for later). Cover and purée.
    2. Arrange the spinach, protein, and reserved orange pieces
      in a bowl. Drizzle with the orange-sesame dressing. Sprinkle with peanuts. Serve.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Salads
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    Nutrition facts

    1 Serving



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      160mg

      53%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        20g
      • Added Sugars
        0g

        0%

    • Protein
      29g

    • Potassium
      1120mg
      24%

    Ingredients

    mandarin oranges (fresh or canned)
    2 whole or 1 small can

    grated fresh ginger
    1 tsp (or 1/4 tsp ground ginger)

    Apple Cider Vinegar
    1 tbsp

    toasted sesame oil
    2 tsp

    baby spinach or other salad greens
    2 cup

    cooked protein of choice (such as chicken, shrimp, or canned tuna)
    3 oz (about 1/2 cup)

    roasted, salted peanuts
    2 tbsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup

  • Plant-Based “Steak” Fajitas

    Plant-Based “Steak” Fajitas

    How to Make Plant-Based “Steak” Fajitas

    The “steak” here is beef-free thanks to meaty portobello mushroom caps. That makes it an ideal pick for a Meatless Monday fix—or any other day that you’d like to go meatless. Best of all, these fajitas are made with only seven ingredients, and can be on the table in less than 20 minutes—perfect for a busy weeknight! This recipe serves two, but could easily be doubled to serve a family of four.


    10 min prep time


    8 min cook time


    2servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large cast-iron or other stick-resistant skillet over medium-high heat. Add the mushroom and bell pepper slices, and cook while tossing with tongs occasionally until the mushrooms are wilted and peppers are browned, about 8 minutes.
    2. Meanwhile, add the refried beans to a small microwave-safe bowl. Heat in the microwave on high until hot, about 30 seconds.
    3. Serve the vegetables (from the skillet), refried beans, tortillas, salsa, and guacamole separately so each person can assemble their own fajitas. Use 1 tablespoon refried beans, 1/4 of the vegetable mixture, 1 tablespoon salsa, and 1 tablespoon guacamole per fajita.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      940mg
      20%

    Ingredients

    avocado or peanut oil
    1 tsp

    large portobello mushroom caps (stems removed, cut into 1/3-inch-wide slices)
    2

    red or green bell pepper (cut into 1/3-inch-wide slices)
    1

    vegetarian refried beans
    1/4 cup

    5-inch whole wheat flour tortillas
    4

    salsa verde or other jarred salsa
    1/4 cup

    prepared guacamole or mashed avocado
    1/4 cup

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp

  • 4-Layer Stuffed Avocado

    4-Layer Stuffed Avocado

    How to Make 4-Layer Stuffed Avocado

    Avocados are filled with heart-healthy monounsaturated fats, and are a low-carb source of fiber. Here we top half an avocado with black beans and salsa for simple southwest snack or side dish. You can use your favorite jarred salsa, or try this recipe for homemade Almost Smooth Salsa.


    10 min prep time


    4servings


    1 avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beans in a small bowl. Using the back of a fork, mash
      until they reach an almost smooth consistency.
    2. Cut avocados in half and remove the pits.
      In the center of each avocado, layer 1 tablespoon of the beans,
      1 tablespoon of Greek yogurt, and 1 tablespoon of salsa and
      sprinkle with 1 teaspoon of cheese. Sprinkle the salt evenly over
      the avocados. Serve each avocado half with 1 slice of lime to
      squeeze over the dish.
    Fiber Focused
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 avocado half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      490mg
      10%

    Ingredients

    black beans (drained and rinsed)
    1/3 cup

    avocados
    2

    Plain Nonfat Greek yogurt
    4 tbsp

    salsa
    4 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    4 tsp

    salt
    1/4 tsp

    lime (quartered)
    1

  • Grilled Honey-Lime Chicken

    Grilled Honey-Lime Chicken

    How to Make Grilled Honey-Lime Chicken

    This is simple, grilled chicken gets a tangy and slightly sweet flavor from a honey-lime marinade. Pair with a vegetable that you can throw on the grill with it, like this simple Grilled Sesame Asparagus. If you don’t want to grill, you could cook the chicken on your stovetop or bake it in the oven. Make a double batch and save the leftovers to add to a wrap or salad for lunch the next day.


    1 hr prep time


    20 min cook time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, mix together the lime juice, garlic, olive oil, honey, onions, cilantro, and salt.

    2. Put the chicken breasts in a large resealable plastic bag. Add the marinade to the bag and lay it flat in the refrigerator for at least 1 hour. Note: The longer the chicken is left to marinate, the more flavorful it will become.

    3. Remove the chicken from the bag and discard the marinade. Cook on the grill or stovetop for 5-8 minutes on each side, until it reaches an internal temperature of 165 degrees F.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        5g
      • Added Sugars
        4g

        8%

    • Protein
      26g

    • Potassium
      16mg
      <1%

    Ingredients

    lime juice
    1/3 cup

    garlic (chopped)
    2 clove

    olive oil
    1 tbsp

    honey
    1 tbsp

    chopped green onions
    1/4 cup

    chopped fresh cilantro
    1/2 cup

    salt
    1/4 tsp

    boneless, skinless chicken breasts
    1 lbs

  • Canned Protein Burger

    Canned Protein Burger

    How to Make Canned Protein Burger

    You don’t need fresh ground meat to make a delicious burger. With this budget-friendly option, you can use any canned meat such as tuna, salmon, or chicken. You could serve this like a traditional burger on a whole-wheat but with cheese, lettuce, and tomato. Or, for a low carb option, serve in a lettuce wrap topped with salsa and avocado. You could also chop up the patties and use them as a filling for a taco or burrito. The patties also freeze well, so you can make a bunch and save for a super quick dinner or lunch.


    6servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 3 months (freeze cooked burgers only, do not freeze the raw burgers).
    2. Add olive oil to a non-stick skillet over medium heat. Fry burgers on each side for 3-4 minutes. Work in batches if your pan is not big enough to hold all 8 burgers.
    3. In a bowl, mix together the canned protein, breadcrumbs, lite mayonnaise, onion, bell pepper, egg, salt and pepper until combined. Form the mixture into 6 patties.
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    egg
    1

    minced bell pepper
    1/4 cup

    minced onion
    1/4 cup

    light mayonnaise
    1/4 cup

    whole grain bread crumbs
    1/2 cup

    canned protein such as tuna, salmon, or chicken
    2 (6-oz) cans (12 oz total)

  • Herby Bean Dip

    Herby Bean Dip

    How to Make Herby Bean Dip

    Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It’s also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they’re not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!


    5 min prep time


    0 min cook time


    10servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.
    2. Add all ingredients to a bowl and mash with a fork or potato masher to combine.
    Veggie Rich
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Latin American
    Kid Friendly
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Lunch
    Easy Pantry Recipes
    Budget Friendly
    Appetizers
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    Nutrition facts

    10 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      120mg
      3%

    Ingredients

    ground black pepper
    1/4 tsp

    fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup

    garlic (minced)
    1 clove

    water
    1/4 cup

    low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup