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Tag: main dish

  • Turkey Stroganoff

    Turkey Stroganoff

    How to Make Turkey Stroganoff

    No need to eat a whole turkey on Thanksgiving Day! Save some leftovers to use in other recipes like this one. Get some new meals while also watching your portions as part of your diabetes management!


    15 min prep time


    15 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook noodles according to package directions. Toss noodles with poppy seeds and return to empty cooking pot to keep warm. Sprinkle turkey strips with salt and pepper; toss to coat. Remove and discard stems from mushrooms. Cut mushroom caps into quarters and thinly slice.
    2. Meanwhile, lightly coat large nonstick skillet with nonstick cooking spray and set over medium-high heat. Sauté onion 2 minutes. Add mushrooms and sauté until mushrooms are tender, about 5-6 minutes. Transfer to large bowl.
    3. Melt butter in skillet over medium heat. Add flour and cook for 1 minute, continuously stirring. Gradually whisk in broth. Cook, stirring with wooden spoon, until sauce thickens and boils, about 4 minutes.
    4. Reduce heat to low. Blend in sour cream and mustard. Return turkey and reserved vegetables with accumulated juices to skillet. Cook until heated through (do not boil). Divide noodles among plates and spoon stroganoff on top.
    Holidays & Entertaining
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      285

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        3.2g

        16%

    • Cholesterol
      90mg

      30%

    • Sodium
      205mg

      9%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      25g

    Ingredients

    egg noodles
    8 oz

    poppy seed
    2 tsp

    turkey breast (fresh roasted, cut into 2 x 1/2-inch strips)
    12 oz

    salt, to taste
    1

    freshly ground black pepper
    1/2 tsp

    Portobello mushrooms (4 ounces each)
    2

    small red onion (thinly sliced)
    1

    butter
    1 tbsp

    all-purpose flour
    1 1/2 tbsp

    beef broth (reduced-sodium)
    1 1/2 cup

    sour cream (reduced-fat)
    1/2 cup

    Dijon Mustard
    1 1/2 tsp

  • Turkey Skillet Casserole

    Turkey Skillet Casserole

    How to Make Turkey Skillet Casserole

    With this hearty dish, the pasta cooks right in the sauce for a quick and easy one-pot meal. Turkey, mushrooms, and spinach give it a light touch. Instead of fresh turkey, you could use leftover turkey from a Thanksgiving feast! For a lower-carb version, use zucchini noodles instead of linguini.


    5 min prep time


    10 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a medium=size nonstick skillet over medium-high heat. Add turkey, onion and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
    2. Add the pasta sauce, water, mushrooms and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
    3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
    4. Cook’s Tip: It’s important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
    Fiber Focused
    Quick & Easy
    Dinner
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      540

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%

    • Cholesterol
      110mg

      37%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      51g

      19%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        11g

    • Protein
      56g

    Ingredients

    canola oil
    2 tsp

    boneless turkey breast (cut into 1-inch pieces)
    3/4 lbs

    frozen chopped onion
    3/4 cup

    garlic (minced)
    2 tsp

    salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    pasta sauce (reduced-sodium, no-sugar-added)
    3/4 cup

    water
    1/2 cup

    sliced baby bella mushrooms
    2 cup

    fresh whole-wheat linguine (broken into 4-5 inch pieces)
    3 oz

    ready-to-eat spinach (washed)
    2 cup

    fresh basil (torn into bite-size pieces)
    1/2 cup

    sharp cheddar cheese (shredded, reduced-fat)
    1/4 cup

    sour cream (reduced-fat)
    3 tbsp

  • Turkey Kebabs with Avocado & Tomato

    Turkey Kebabs with Avocado & Tomato

    How to Make Turkey Kebabs with Avocado & Tomato

    Author Barbara Seelig-Brown serves these colorful turkey kebabs with a homemade mango dipping sauce that’s a perfect partner.


    10 min plus 20 min marinating time prep time


    15 min cook time


    9servings


    2 kabobs

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix together the lime juice, salt, pepper, olive oil, and garlic. Place this mixture and the turkey in a plastic bag and marinate in the fridge for at least 20 minutes.
    2. Cut tomatoes in half vertically. Cut the avocado into 18 chunks.
    3. Grill or broil the turkey. Set aside to cool.
    4. Thread the kebabs as follows: 1 piece of turkey, 1 piece of tomato, 1 piece of turkey, and 1 piece of avocado
    5. Squeeze lime over kebabs and serve with a drizzle of Mango Dipping Sauce, page 29 (optional).
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Grilling
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      2 kabobs


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      9g

    • Potassium
      210mg
      4%

    Ingredients

    Juice of 1 lime, plus additional juice for finishing
    1

    sea salt (fine)
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    Extra Virgin Olive Oil
    1 tsp

    garlic (minced)
    2 clove

    turkey tenderloin or turkey medallions (cut into 36, 1-inch cubes)
    3/4 lbs

    cherry tomatoes
    9

    avocado (ripe)
    1

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

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

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Trinidadian Curry Vegetables

    Trinidadian Curry Vegetables

    How to Make Trinidadian Curry Vegetables

    Spicy, zesty, and full of intense palate-pleasing taste and aroma, this tropical stew will please everyone. Make a double batch and enjoy it all week.


    20 min prep time


    24 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil over medium heat in a large saucepan. Sauté onion, garlic, and ginger for 2 minutes, stirring well.
    2. Add zucchini, jalapeño pepper, and potato and sauté for 2 minutes longer. Add curry powder, chickpeas, tomato, water or vegetable stock, and scallions. Simmer for 20 minutes until potato is cooked through and a light sauce is formed.
    3. Season with lemon juice and serve.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Caribbean
    Vegetarian
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      690mg
      15%

    Ingredients

    vegetable oil
    1 tbsp

    onion(s) (chopped)
    1

    garlic (minced)
    2 clove

    gingerroot (freshly minced)
    1 tbsp

    medium zucchini (cut into 1/2-inch dice)
    1

    jalapeño or serrano chili pepper (seeded and minced)
    1

    medium all-purpose potato (peeled and cut into 1/2-inch dice)
    1

    good-quality curry powder
    1 tbsp

    chickpeas, drained and rinsed
    1 can

    tomato(es) (chopped)
    1

    water (or low-sodium vegetable stock)
    1/2 cup

    green onion (scallion) (chopped)
    6

    Juice of 1 lemon
    1

  • Tuna Kebabs

    Tuna Kebabs

    How to Make Tuna Kebabs

    When you’re looking to cook out, try fresh tuna flavored with an Asian-style marinade and skewered with bell peppers, tender squash, crunchy red onion, and succulent tomatoes and pineapple.


    15 min plus 1 hr marinating time prep time


    9 min cook time


    6servings


    1 kebab

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large glass baking dish, stir together the marinade ingredients. Remove and set aside 2 tablespoons of the marinade.
    2. Add the fish to the marinade remaining in the dish, turning to coat. Cover and refrigerate for 15 minutes-1 hour, turning occasionally.
    3. Drain the fish, discarding the marinade. Pat the fish dry with paper towels.
    4. Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Or lightly spray a large indoor grill pan with cooking spray. Heat over medium-high heat.
    5. Meanwhile, soak six 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Lightly spray the skewers with cooking spray. For each kebab, thread each skewer with 2 tuna cubes, 2 bell pepper squares, 2 slices of squash, 2 onion wedges, 2 pineapple cubes, and 2 tomatoes. Baste with the reserved marinade.
    6. Grill the kebabs for 4 minutes. Turn over. Grill for 3-5 minutes, or until the fish is cooked to the desired doneness.
    Grilling
    Asian
    Main Dish
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 kebab


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g

    • Protein
      20g

    • Potassium
      630mg
      13%

    Ingredients

    green onions (chopped)
    1/4 cup

    pineapple juice (100%)
    3 tbsp

    soy sauce (lowest sodium available)
    1 1/2 tbsp

    red wine vinegar or rice vinegar
    1 tbsp

    water
    1 tbsp

    honey
    1 tbsp

    garlic (minced)
    1 clove

    ground ginger
    1/2 tsp

    pepper
    1/4 tsp

    tuna steaks (rinsed, patted dry, and cut into 12 cubes)
    1 lbs

    nonstick cooking spray
    1

    small red or green bell pepper (cut into 12 squares)
    1

    small yellow summer squash or zucchini (cut into 12 slices)
    1

    small red onion (cut into 12 wedges)
    1

    Fresh Pineapple
    12 (1 1/2-inch) cubes

    grape or cherry tomatoes
    12

  • Tofu Stir Fry

    Tofu Stir Fry

    How to Make Tofu Stir Fry

    Here’s a super quick vegetarian dinner to share with your family. Never cooked with tofu? This recipe is a great place to start!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the tofu and sesame ginger salad dressing in a bowl and marinate for 30 minutes.
    2. Once the tofu is done marinating, remove the tofu from the marinade and reserve the marinade.
    3. Add the sesame oil and cooking spray to a wok or large sauté pan over high heat. Add the tofu and stir fry for 7-8 minutes, or until the tofu is golden brown.
    4. Add the broccoli and mushrooms, and stir fry for 3-4 minutes. Add in the scallions and almonds, and stir fry for an additional 2 minutes.
    5. In a bowl or cup, whisk together the vegetable broth, cornstarch, soy sauce, hot sauce, Splenda Brown Sugar Blend, and garlic. Whisk in the reserved sesame ginger dressing marinade. Pour the mixture over the tofu and bring to a boil.
    6. Reduce to a simmer and simmer for 5 minutes.
    7. Serve Suggestion: Serve over brown rice or in lettuce cups
    Veggie Rich
    Asian
    Budget Friendly
    Dinner
    Vegetarian
    Main Dish
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      395mg
      8%

    Ingredients

    extra firm tofu (drained and cut into 1-inch chunks)
    1 lbs

    lite sesame ginger salad dressing
    1/4 cup

    sesame oil
    2 tsp

    nonstick cooking spray
    1

    broccoli florets
    2 cup

    white (button) mushrooms (8 ounce, sliced )
    1 package

    almonds (sliced)
    1/4 cup

    low sodium vegetable broth (low-sodium)
    1 cup

    Cornstarch
    1 tbsp

    soy sauce (reduced sodium)
    1 tbsp

    Asian style hot sauce
    1 tsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic (minced)
    2 clove

    green onion (scallion) ((white and green parts), thinly sliced)
    4

  • Tilapia Stew with Green Peppers

    Tilapia Stew with Green Peppers

    How to Make Tilapia Stew with Green Peppers


    40 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a large saucepan over medium heat until hot. Coat the pan with nonstick cooking spray, add the bell pepper, and cook 5 minutes or until beginning to lightly brown, stirring frequently.
    2. Add the tomatoes and water, increase to high heat, and bring to a boil. Reduce the heat, cover tightly, and simmer until the tomatoes are tender. Using the back of a spoon, break up the larger pieces of tomato.
    3. Add the fish and seasonings and stir very gently. Increase the heat to high and bring just to a boil. Reduce the heat, cover tightly, and simmer 3 minutes or until the fish is opaque in the center. Remove from the heat and let stand, covered, 10 minutes to develop flavors.
    Low Carb
    Seafood
    Comfort Food
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      24g

    • Potassium
      620mg
      13%

    Ingredients

    medium green bell pepper (chopped)
    1

    can stewed tomatoes with Italian seasonings
    1

    water
    1 cup

    tilapia (rinsed and cut into 1-inch pieces)
    1 lbs

    seafood seasoning
    1/2 tsp

  • Thai-Style Halibut with Mango Relish

    Thai-Style Halibut with Mango Relish

    How to Make Thai-Style Halibut with Mango Relish

    The balanced use of “sweet” and “heat” is notable in Thai cuisine. That goes for this dish, too. The “heat” comes from the thai chile peppers and the “sweet” from mango. Together they offer not just that distinctive sweet–heat pairing, but also a beautiful and mouthwatering salsa-like relish for fish.


    15 min prep time


    18 min cook time


    4servings


    1 fillet with rounded 1/3 cup relish

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1/2 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the white part of the scallions and the chile pepper and sauté until the scallions begin to caramelize, about 3 1/2 minutes. Add the mango and soy sauce and cook, while stirring, until the mango is softened, about 7 minutes. Stir in the lime juice and green part of the scallions, transfer to a bowl, and set aside.
    2. Season the fish with the salt and pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the fillets and sauté until cooked through and lightly browned, about 3 minutes per side. (Note: Prepare in batches, if necessary.)
    3. Top the fillets with the mango relish, sprinkle with the cilantro, and serve.
    Asian
    Seafood
    Dinner
    Lunch
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet with rounded 1/3 cup relish


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      70mg

      23%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      27g

    • Potassium
      790mg
      17%

    Ingredients

    grapeseed oil (divided)
    1 1/2 tbsp

    green onion (scallion) (thinly sliced, green and white parts divided)
    3 whole

    Thai chile pepper or 1/2 small jalapeño pepper (minced)
    1

    mango (firm and ripe, peeled, pitted, and cut into 1/2-inch cubes (2 cups))
    1 large

    soy sauce (naturally brewed, reduced-sodium)
    1 tsp

    Juice of 1/2 lime
    1 tbsp

    halibut (5-ounces each, patted dry)
    4 whole

    sea salt
    1/2 tsp

    black pepper (freshly ground)
    1/4 tsp

    fresh cilantro or basil (chopped fresh)
    1 tbsp

  • Thai Beef And Mango Salad

    Thai Beef And Mango Salad

    How to Make Thai Beef And Mango Salad

    This is a sweet and tangy meal to liven up your evening! If your kids don’t eat salad, serve them the steak, mango, and carrots separately. Serve with whole-wheat dinner rolls.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Make the marinade and marinate the meat in the refrigerator, slice the scallions, shred the carrots, if necessary, peel and dice the mango, and tear the lettuce.
    2. In a medium bowl, whisk together the lime juice, sugar, soy sauce, and oil. Lay the steak in a flat dish with sides. Pour half the marinade over it and flip the meat to coat it thoroughly. Set it aside and reserve the remaining marinade to use as a dressing for the salad.
    3. In a salad bowl, combine the scallions, carrots, cilantro or basil (optional), mango, and lettuce.
    4. (Warm the rolls now, if you are serving them.) Heat a heavy skillet over medium-high heat. Remove the steak from the marinade, discard the marinade, and cook for about 5 minutes per side until it is just cooked to desired doneness. If the outside of the steak is cooking too quickly, reduce the heat and partially cover the pan. Transfer the steak to a cutting board, allow it to cool slightly, and slice it across the grain into 1/2- inch wide strips. Dress the salad with the reserved marinade (not the marinade you used for the steak) and serve the salad topped with slices of steak.
    5. FLAVOR BOOSTER Add 1/2 teaspoon Asian chili garlic sauce to the marinade and/or serve the salad with Thai sweet chili sauce. Sprinkle the salad with fresh lime juice and chopped peanuts.
    Veggie Rich
    Asian
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      275

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        16g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    lime (juice only (1/3–1/2 cup))
    2 whole

    brown sugar
    2 tbsp

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

    vegetable oil
    2 tbsp

    lean top sirloin steak ((or use boneless, skinless chicken breasts or meatless chicken or steak strips))
    1 lbs

    green onion (scallion) (thinly sliced)
    2 whole

    shredded carrots (matchstick cut)
    2 cup

    fresh cilantro or basil (chopped (optional))
    1/2 cup

    mango (peeled and diced)
    1 med

    Boston lettuce leaves (torn into bite-sized pieces)
    1 head