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Tag: mediterranean

  • Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    How to Make Za’atar Chicken & Farro with Roasted Grapes, Onion & Brussels Sprouts

    To accompany herby za’atar-coated chicken, you’ll serve it over a hearty bed of farro and roasted vegetables and grapes—brought together with a savory pan sauce of balsamic vinegar, garlic, and a touch of crushed red pepper.


    10 min prep time


    30 min cook time


    2servings


    1/2 Recipe

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    Step-By-Step Instructions:

    1. Prepare the ingredients: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the stem ends of the Brussels sprouts; halve lengthwise. Halve and peel the onion; cut into 1-inch-wide wedges, separating the layers. Halve the grapes. Peel and roughly chop 2 cloves of garlic.
    2. Cook the farro: Add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.
    3. Roast the vegetables & grapes: Meanwhile, place the prepared brussels sprouts, onion, and grapes on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional) and pepper; toss to coat. Arrange in an even layer. Roast 15 to 17 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    4. Cook the chicken: Meanwhile, pat the chicken dry with paper towels; season on both sides with salt (optional), pepper, and enough of the za’atar to coat (you may have extra). In a medium pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through (an instant-read thermometer should register 165°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Make the pan sauce: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium high until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the vinegar (carefully, as the liquid may splatter), 1/4 cup of water, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt (optional) and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the sauce is slightly thickened. Turn off the heat.
    6. Finish & serve your dish: To the pot of cooked farro, add the roasted vegetables and grapes and pan sauce. Stir to combine. Slice the cooked chicken crosswise. Serve the sliced chicken over the finished farro. Enjoy!
    Fiber Focused
    Mediterranean
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 Recipe


    • Amount per serving



      Calories





      470

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      52g

      19%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      48g

    • Potassium
      1010mg
      21%

    Ingredients

    fresh Brussels sprouts
    4 oz

    red onion
    1 med

    red seedless grapes
    4 oz

    garlic
    2 clove

    semi-pearled farro
    1/2 cup

    olive oil ((divided))
    1 1/2 tsp

    boneless, skinless chicken breasts
    2

    za’atar seasoning
    1 tbsp

    balsamic vinegar
    2 tbsp

    water
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    salt and pepper to taste
    1 pinch

  • Greek-Style Pork Roast & Tzatziki with Lemon-Garlic Vegetables

    Greek-Style Pork Roast & Tzatziki with Lemon-Garlic Vegetables

    How to Make Greek-Style Pork Roast & Tzatziki with Lemon-Garlic Vegetables

    Before roasting rich pork, we’re coating it with an aromatic oil made with fresh rosemary, then serving it topped with cooling tzatziki (or cucumber yogurt).


    10 min prep time


    45 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the rosemary oil & start the pork: Preheat the oven to 450°F. F Wash and dry the fresh produce. Pick the rosemary leaves off the stems; finely chop the leaves. In a large bowl, combine the chopped rosemary leaves and 1 tablespoon of olive oil. Line a sheet pan with foil. Pat the pork dry with paper towels; season with salt (optional) and pepper. Add the seasoned pork to the bowl of rosemary oil; turn to coat. Transfer to one side of the sheet pan. Roast 20 minutes. Leaving the oven on, remove from the oven.
    2. Prepare the vegetables: Meanwhile, cut the potatoes into 1/2-inch-thick rounds. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets.
    3. Roast the potatoes: Place the potato rounds on a separate sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the oregano. Toss to coat and arrange in an even layer. Roast 26 to 28 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    4. Finish the pork & roast the broccoli: Meanwhile, place the broccoli florets in a large bowl. Drizzle with 1/2 teaspoon of olive oil and season with salt and pepper. Toss to coat. Reserving the bowl, carefully transfer to the other side of the sheet pan of partially roasted pork and arrange in an even layer. Roast 16 to 18 minutes, or until the broccoli is tender when pierced with a fork and the pork is browned and cooked through (An instant-read thermometer should register 145°F). Remove from the oven. Transfer the roasted pork to a cutting board; let rest at least 5 minutes.
    5. Finish & serve your dish: Meanwhile, halve the lemon crosswise; squeeze the juice into the reserved large bowl, straining out the seeds. Roughly chop the peppers. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). To the bowl of lemon juice, add the chopped peppers and as much of the garlic paste as you’d like. Stir to combine. Transfer the roasted potatoes and broccoli to the bowl of lemon-garlic mixture. Toss to coat. Find the lines of muscle (or grain) on the rested pork; thinly slice crosswise against the grain. Serve the sliced pork with the finished vegetables. Top the pork with the tzatziki. Enjoy!
    Veggie Rich
    Mediterranean
    Comfort Food
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      115mg

      38%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      47g

    • Potassium
      1802mg
      38%

    Ingredients

    fresh rosemary
    1 bunch

    olive oil (divided)
    4 tsp

    pork loin
    24 oz

    baby golden potatoes
    1 1/4 lbs

    broccoli
    1 lbs

    dried oregano
    1 tsp

    lemon
    1

    sweet piquante peppers
    1 oz

    garlic
    1 clove

    salt and pepper to taste
    1 pinch

    low-fat tzatziki sauce
    1/2 cup

  • Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    How to Make Seared Pork Chops & Cucumber Yogurt with Za’atar Vegetable Barley

    To complement savory pork chops, we’re finishing this dish with a cooling drizzle of cucumber yogurt (or tzatziki) spiced with just a pinch of herby za’atar—also used to coat the roasted vegetables tossed with hearty barley served underneath.


    10 min prep time


    35 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the barley: Place an oven rack in the center of the oven, then preheat to 450°F.  Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Once boiling, add the barley and cook, uncovered, 28 to 30 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

    2. Prepare the ingredients: Meanwhile, wash and dry the fresh produce. Halve and peel the onion; cut into 1-inch wedges, keeping the layers intact. Cut the mushrooms into bite-sized pieces. Combine in a bowl. Peel and roughly chop 2 cloves of garlic. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.

    3. Roast the vegetables: Place the prepared onion and mushrooms on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and all but a pinch of the za’atar. Toss to coat and arrange in an even layer. Roast 16 to 18 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

    4. Cook the pork: Meanwhile, pat the pork dry with paper towels; season with salt (optional) and pepper on both sides. In a medium pan, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side, or until browned and cooked through (An instant-read thermometer should register 145°F). Leaving any browned bits (or fond) in the pan, transfer to a cutting board and let rest at least 5 minutes.

    5. Cook the kale: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on mediumhigh until hot. Add the chopped garlic. Cook, stirring frequently, 30 seconds to 1 minute, or until softened. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently and scraping up any fond, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

    6. Finish & serve your dish: Slice the rested pork crosswise. To the pot of cooked barley, add the cooked kale, roasted vegetables, raisins, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished barley topped with sliced pork and tzatiki. Garnish with the remaining za’atar. Enjoy!

    Mediterranean
    Comfort Food
    Meal Kit Recipes
    Dinner
    Main Dish
    Foodie
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      590

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        6g

        30%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      1360mg

      59%

    • Total Carbohydrate
      62g

      23%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        15g
      • Added Sugars
        0g

        0%

    • Protein
      51g

    • Potassium
      1733mg
      37%

    Ingredients

    pearled barley
    1/2 cup

    red onion
    1

    cremini (baby bella) mushrooms
    4 oz

    garlic
    2 clove

    kale
    1

    olive oil (divided)
    2 tsp

    za’atar seasoning
    1 tbsp

    lean boneless pork chops
    2

    water
    1/4 cup

    golden raisins
    1 1/2 tbsp

    salt and pepper to taste (optional)
    1

    low-fat tzatziki sauce
    1/2 cup

  • Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    How to Make Orange Glazed Tilapia with Cilantro Kale & Collard Greens

    In this flavorful dish, we’re combining sweet fresh orange and plump golden raisins with spicy red pepper flakes to create the bright glaze that coats our tilapia fillets as they sear in the pan. This low carb meal is completed with savory greens stewed with a flavorful cilantro pesto.

    Can’t find cilantro pesto? Make your own by finely chopping fresh cilantro and garlic, then add olive oil and lime juice.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients & make the glaze: Wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Combine in a bowl. Separate the kale and collard green leaves from the stems; discard the stems, then roughly chop the leaves. Combine in a bowl. Halve the orange crosswise. Squeeze the juice of one half into a
      medium bowl. Peel and medium dice the remaining half. To the bowl of orange juice, add the diced orange, raisins, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Season with salt and pepper; stir
      to combine.
    2. Start the greens: In a medium pot, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the prepared onion and garlic; season with salt (optional) and pepper. Cook, stirring frequently, 4 to 5 minutes, or until softened. Add the chopped kale and collard greens; season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly wilted.
    3. Finish the greens: Add 1/2 cup of water (carefully, as the liquid may splatter) to the pot; season with salt and pepper. Loosely cover the pot with foil and cook, stirring occasionally, 5 to 7 minutes, or until the greens are wilted. Remove the foil and continue to cook, stirring occasionally, 1 to 2 minutes, or until most of the water has cooked off. Turn off the heat; stir in the cilantro pesto. Taste, then season with salt and pepper if desired.
    4. Cook the fish & serve your dish: Meanwhile, pat the fish dry with paper towels. Season with salt (optional) and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes, or until lightly
      browned. Flip and cook 2 minutes. Add the glaze (carefully, as the liquid may splatter). Cook, frequently spooning the glaze over the fish, 1 to 2 minutes, or until the fish is coated and cooked through.* Turn off the heat. Serve the finished greens topped with the cooked fish and glaze. Enjoy!
      *An instant-read thermometer should register 145°F.
    Mediterranean
    Seafood
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        14g

    • Protein
      35g

    • Potassium
      728mg
      15%

    Ingredients

    black pepper
    to taste

    tilapia
    2 filets (about 10 oz total)

    cilantro pesto
    1/4 cup

    water
    1/2 cup

    olive oil (divided use)
    2 1/2 tsp

    crushed red pepper flakes
    1/4 tsp

    golden raisins
    1 1/2 tbsp

    navel orange
    1

    collard greens
    1 bunch (about 6 oz)

    kale
    1 bunch (about 6 oz)

    garlic
    2 clove

    yellow onion
    1

  • Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    How to Make Greek Chicken & Potatoes with Sautéed Kale, Raisins & Feta Cheese

    We’re calling on the bright, bold flavors of Greek cuisine here by serving our seared chicken (topped with a duo of olives and roasted peppers) with a classic side of oregano-roasted potatoes tossed with fresh lemon juice, and sautéed kale mixed with sweet raisins and tangy feta.

     


    15 min prep time


    30 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the potatoes: Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Line a sheet pan with foil. Cut the potatoes into 1/2-inch-wide wedges. Place on the sheet pan; drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the oregano. Toss to coat and arrange in an even layer, skin side down. Roast 21 to 23 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.Peel and roughly chop 2 cloves of garlic. Halve the lemon crosswise; squeeze the juice into a large bowl, straining out the seeds. Roughly chop the peppers and olives. Combine in a bowl; add 1/2 teaspoon of olive oil and stir to coat.
    3. Cook the kale: In the pan of reserved fond, heat 1/2 teaspoon of olive oil on medium-high until hot. Add the chopped kale and chopped garlic; season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is slightly wilted. Add the raisins and 1/4 cup of water (carefully, as the liquid may splatter); season with salt (optional) and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat. Add the cheese (crumbling before adding) and stir to combine.
    4. Cook the chicken: Pat the chicken dry with paper towels; season with salt (optional) and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned chicken. Cook 6 to 7 minutes per side, or until browned and cooked through. Leaving any browned bits (or fond) in the pan, transfer to a cutting board.
    5. Finish & serve your dish: Add the roasted potatoes to the bowl of lemon juice; stir to coat. Slice the cooked chicken crosswise. Serve the sliced chicken with the finished potatoes and cooked kale. Top the chicken with the pepper-olive mixture. Enjoy!
    Mediterranean
    Cooking for 1 or 2
    Dinner
    Foodie
    Main Dish
    Meal Kit Recipes
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      570

    • % Daily value*

    • Total Fat
      21g

      27%

      • Saturated Fat
        6g

        30%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      600mg

      26%

    • Total Carbohydrate
      48g

      17%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      49g

    • Potassium
      1743mg
      37%

    Ingredients

    baby golden potatoes
    3/4 lbs

    olive oil (divided)
    3 1/2 tsp

    dried oregano
    1 tsp

    kale
    1 bunch

    garlic
    2 clove

    lemon
    1

    roasted red peppers (sliced)
    1 oz

    pitted nicoise olives
    1 oz

    boneless, skinless chicken breasts
    2

    golden raisins
    1 1/2 tbsp

    water
    1/4 cup

    feta cheese
    1 1/2 oz

    salt and pepper to taste
    1 pinch

  • Spicy Salmon & Orange Relish with Salsa Verde Couscous

    Spicy Salmon & Orange Relish with Salsa Verde Couscous

    How to Make Spicy Salmon & Orange Relish with Salsa Verde Couscous

    In this vibrant dish, salmon fillets are seasoned with a touch of crushed red pepper for a pleasant kick of heat—delightfully balanced by the sweet and tangy flavors of our fresh orange and pickled pepper relish served on top.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare the ingredients & make the relish. Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Cut off and discard the stems of the sweet peppers; remove the cores. Thinly slice into rings. Peel and roughly chop 2 cloves of garlic. Roughly chop the piquante peppers. Peel and medium dice the orange. In a bowl, combine the diced orange, chopped piquante peppers, and a 1/2 tsp of olive oil; season with salt (optional) and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
    2. Cook the couscous. Meanwhile, in a medium pot, combine the couscous, a big pinch of salt (optional), and 3/4 cup of water; heat to boiling on high. Once boiling, turn off the heat. Cover and let stand 6 to 8 minutes, or until the water has been absorbed and the couscous is tender. Fluff with a fork.
    3. Cook the vegetables & finish the couscous. Meanwhile, in a medium pan (nonstick, if you have one), heat a 1/2 tsp of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the sliced sweet peppers and chopped garlic; season with salt (optional) and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until softened. Transfer to the pot of cooked couscous; stir in the salsa verde. Taste, then season with salt (optional) and pepper if desired. Wipe out the pan. 
    4. Cook the salmon & serve your dish. Pat the fish dry with paper towels. Transfer to a cutting board, skin side down. Cut into two equal-sized pieces; season on both sides with salt (optional), pepper, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. In the same pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil. Cook 3 to 5 minutes on the first side, or until lightly browned. Flip and cook 2 to 4 minutes, or until browned and cooked through. Turn off the heat. Serve the cooked salmon over the finished couscous. Garnish with the relish. Enjoy!
    Mediterranean
    Seafood
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      700

    • % Daily value*

    • Total Fat
      42g

      54%

      • Saturated Fat
        8g

        40%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      37g

    • Potassium
      1192mg
      25%

    Ingredients

    zucchini
    1 (9-oz)

    mini sweet peppers
    4 oz

    garlic
    2 clove

    sweet piquante peppers
    3

    navel orange
    1

    olive oil (divided)
    3 tsp

    yellow couscous
    1/2 cup

    water
    3/4 cup

    salsa verde (tomatillo salsa)
    1/3 cup

    skin-on salmon filet
    10 oz

    crushed red pepper flakes
    1/4 tsp

    salt and pepper to taste (optional; added salt is not included in Nutrition Facts information)
    1 pinch

  • Herbs de Provence Roasted Chicken Breasts

    Herbs de Provence Roasted Chicken Breasts

    How to Make Herbs de Provence Roasted Chicken Breasts

    This elegant entree requires only 5 minutes of prep time and only 4 ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have the blend on hand, you could make your own, or use dried rosemary instead. Pair with a simple vegetable side dish like Easy Middle Eastern Green Beans.


    5 min prep time


    45 min cook time


    2servings


    1 breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place the chicken in a baking pan. Brush the chicken skin with the oil. Sprinkle with the herbs de Provence and salt.

    3. Roast until the chicken is well done (internal temperature of at least 165°F) and skin is crisped and browned, about 40–45 minutes.

    4. Let stand for at least 5 minutes. If desired, drizzle the chicken with any pan juices. Serve.

    Low Carb
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 breast


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      21g

    • Potassium
      310mg
      7%

    Ingredients

    bone-in, skin on chicken breasts
    2 (10-oz) breasts

    olive oil
    1 tsp

    dried herbs de Provence or crushed rosemary
    1 1/2 tsp

    salt
    1/4 tsp

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves

  • Quinoa Seafood Paella

    Quinoa Seafood Paella

    How to Make Quinoa Seafood Paella

    Author and celebrity chef Ingrid Hoffman says, “My apologies to Spain, but I love this version of paella more than the original; the quinoa seems to soak up the flavor more than the rice or arroz bomba that is used in the classic Spanish dish. I find paella to be such an easy and beautiful dish to present when serving multiple people. One key ingredient is saffron. I use Persian (Iranian) saffron, which I buy online, because I prefer it to the commercial versions you find at the supermarket. It has so much flavor, so a little goes a long way. I store it powdered in my fridge and use it in stews, soups, rice, veggies, etc.”

    To get this recipe in Spanish click here.


    20 min prep time


    33 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet or paella pan over medium-high heat. Add the onion, bell peppers, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
    2. Add the tomato paste and saffron to the skillet, stirring until well mixed. Add the quinoa, broth, tomatoes, and salt; bring to a boil. Reduce the heat to medium low. Cover and simmer until the liquid is absorbed and the quinoa is tender, about 20 minutes.
    3. Tuck the shrimp and calamari into the quinoa mixture. Cover and cook until the shrimp and calamari are cooked through, about 5 minutes. Remove from the heat; sprinkle with parsley and garnish with lemon wedges.
    Mediterranean
    Latin American
    Main Dish
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      590mg
      13%

    Ingredients

    extra virgin olive oil
    1 tbsp

    onion(s) (finely chopped)
    1

    red bell pepper (thinly sliced)
    1

    green bell pepper (thinly sliced)
    1

    garlic (minced)
    4 clove

    tomato paste
    1 tbsp

    Spanish saffron threads
    1 tsp

    uncooked quinoa (rinsed)
    1 cup

    low sodium chicken broth
    2 cup

    canned diced tomatoes
    1 (10-oz)

    coarse salt
    1/4 tsp

    wild, never frozen, large shrimp, peeled and deveined (about 30 shrimp)
    1 lbs

    calamari rings
    1 lbs

    flat leaf parsley (chopped)
    3 tbsp

    lemon (cut into 8 wedges)
    1

  • Easy Middle Eastern Green Beans

    Easy Middle Eastern Green Beans

    How to Make Easy Middle Eastern Green Beans

    This dish is inspired by a Lebanese dish called loubieh. It’s simply green beans and grape tomatoes cooked with a just-right amount of extra-virgin olive oil and seasoned with cinnamon and sea salt. It comes together quickly and can easily be made while the rest of your meal cooks. Pair it with a simple protein dish, like this Balsamic Glazed Salmon, for a quick and easy weeknight dinner. 

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN

     


    6 min prep time


    12 min cook time


    2servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium heat. Add the green beans and tomatoes, cover, and cook until the green beans are tender yet crisp and the tomatoes are fully softened, about 10 minutes. Toss with tongs a couple of times throughout the cooking.

    2. Sprinkle the vegetables with the cinnamon and salt. Toss to combine, and then serve.

    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Cooking for 1 or 2
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      240mg
      5%

    Ingredients

    extra virgin olive oil
    2 tsp

    fresh green beans (stem ends trimmed)
    8 oz

    grape tomatoes
    1 cup

    ground cinnamon
    1/4 tsp

    salt
    1/8 tsp