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Tag: quick & easy

  • Coffee-Rubbed Steak

    Coffee-Rubbed Steak

    How to Make Coffee-Rubbed Steak

    Fragrant coffee and spices infuse the steak with a unique smoky, spicy flavor. Use half the steak for dinner tonight, and save the other half to make Beef Fajitas later in the week.

    While the steak is resting, add a little more oil to the pan that you cooked the steak in, and use it to sauté sweet potatoes or other vegetables like bell pepper, squash, or green beans. Your side dish will pick up flavor from the pan, and you’ll only have one pan to wash!

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer.


    5 min prep time


    10 min cook time


    8servings


    5 oz steak

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the espresso, onion powder, paprika, chili powder, and brown sugar together. Spread the mixture on both sides of the steak, pressing it into the meat.
    2. Heat the oil in a large nonstick skillet over medium heat. Add the steak and sauté for 5 minutes, watching to make sure the spices do not burn. Flip the steak and cook for
      another 5 minutes or until the steak reaches your desired doneness. A meat thermometer inserted into the steak should read 125° F for rare and 145° F for medium rare.
    3. Move the steak to a cutting board and pour the pan juices over it. Let it rest for 10 minutes, then slice. If you’d like to reserve some for another recipe, place in a tightly sealed container and refrigerate for up to 3 days.
    Low Sodium
    Low Carb
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      5 oz steak


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        4.1g

        21%
      • Trans Fats
        0.5g

    • Cholesterol
      115mg

      38%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      590mg
      13%

    Ingredients

    ground espresso or instant coffee
    1 tbsp

    onion powder
    1 tbsp

    smoked paprika
    1 tbsp

    chili powder
    1 tsp

    brown sugar
    1/2 tbsp

    lean strip steak (visible fat removed)
    3 lbs

    olive oil
    2 tbsp

  • Korean BBQ-Inspired Baked Salmon

    Korean BBQ-Inspired Baked Salmon

    How to Make Korean BBQ-Inspired Baked Salmon

    The Korean BBQ-inspired sauce on this salmon has that ideal balance of sweet, salty, tangy, and spicy. The sweetness comes naturally from fruit, not added sugars. You could also use this sauce on chicken: bake boneless, skinless chicken thighs without the sauce for 15 minutes, then brush on the sauce and bake for another 15 minutes, or until cooked through.


    8 min prep time


    16 min cook time


    4servings


    1 fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400° F. Line a large rimmed baking sheet with parchment paper.
    2. Place the salmon, skin side down, on the baking sheet.
    3. In a small bowl, stir together the ketchup, jam, tamari, vinegar, and hot pepper sauce. Lightly spread the mixture onto the top of each fillet using the back of the spoon. Sprinkle with the sesame seeds.
    4. Bake until the salmon is flaky and cooked through (with an internal temperature of at least 145° F), about 16 minutes. Serve.
    Low Carb
    Asian
    Seafood
    Dinner
    Foodie
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 fillet


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        3g

    • Protein
      34g

    • Potassium
      640mg
      14%

    Ingredients

    center-cut salmon with skin
    4 (6-oz) fillets

    no-sugar-added ketchup
    2 tbsp

    fruit-sweetened apricot jam
    1 tbsp

    reduced-sodium tamari or soy sauce
    1 tbsp

    rice vinegar
    2 tsp

    hot sauce
    1/4 tsp

    sesame seeds
    1 tsp

  • Ramen-Style Ginger Chicken Noodle Soup

    Ramen-Style Ginger Chicken Noodle Soup

    How to Make Ramen-Style Ginger Chicken Noodle Soup

    Try this Asian twist on classic chicken noodle soup next time you’re battling a cold! Use the breast meat from a store-bought rotisserie chicken to make this extra easy. For the noodles, you could use brown rice udon, soba, or whole-wheat spaghetti. Get creative and add whatever toppings you have on hand: avocado, boiled egg, scallion, mung bean sprouts, thinly sliced mushrooms, toasted sesame seeds, lime, or sliced hot chile peppers all make great toppings.

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

     


    10 min prep time


    14 min cook time


    6servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the broth, ginger, and salt to a large saucepan and bring to a boil over high heat.
    2. Stir in the chicken and noodles, return to a boil, then reduce the heat to medium. Cook, uncovered, until the noodles reach your desired texture, about 8 minutes. Stir in the spinach.
    3. Ladle into bowls. Sprinkle with the cilantro and serve.
    Comfort Food
    Asian
    Soup
    Easy Pantry Recipes
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      520mg
      11%

    Ingredients

    low sodium chicken broth
    5 cup

    grated fresh ginger
    1 tbsp

    salt
    3/4 plus 1/8 tsp

    shredded cooked chicken
    2 cup

    dry whole grain noodles of choice, such as brown rice udon
    6 oz

    spinach
    1 (5-oz) package

    fresh cilantro
    1/3 cup

  • Turkey Meatballs Arrabbiata

    Turkey Meatballs Arrabbiata

    How to Make Turkey Meatballs Arrabbiata

    These super simple meatballs get a boost of flavor from jarred marinara sauce and pesto. You can serve them on a bed of zucchini noodles (“zoodles”) or whole wheat spaghetti. Or, go noodle-free and enjoy them with a leafy green salad on the side.

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

     


    10 min prep time


    20 min cook time


    4servings


    3 meatballs

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Line a 9-by-13-inch baking pan with parchment paper.
    2. In a medium bowl, stir together 3 Tbsp of the arrabbiata sauce, the pesto, and egg until combined. Add the turkey, oats, and Parmesan cheese and mix by hand until combined.
    3. Roll by hand into 12 loosely formed meatballs, about 3 Tbsp of mixture for
      each, and place on the baking pan. (Hint: Divide the meatball mixture into four equal-size portions, then make three meatballs from each portion.) Bake for 15 minutes—no
      need to flip the meatballs.
    4. Using a clean spoon, top each meatball with the remaining sauce, about 2 tsp per meatball. Bake until the sauce is hot and the meatballs are well done (with an internal
      temperature of at least 165° F), about 5 minutes more. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Kid Friendly
    Italian
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 meatballs


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3.6g

        18%
      • Trans Fats
        0.1g

    • Cholesterol
      105mg

      35%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      19g

    • Potassium
      330mg
      7%

    Ingredients

    arrabbiata or marinara sauce (divided use)
    3/4 cup

    jarred pesto sauce
    2 tbsp

    large egg
    1

    lean ground turkey
    10 oz

    old-fashioned oats
    3/4 cup

    grated Parmesan cheese
    1/4 cup

  • 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

  • Instant Pot Chia Berry Crepes

    Instant Pot Chia Berry Crepes

    How to Make Instant Pot Chia Berry Crepes

    Chia seeds are a diabetes superfood—they’re loaded with fiber, omega-3 fatty acids, and antioxidants. They also form a gel when added to liquids, so they can help thicken sauces, dressings, and jellies. In this recipes, chia seeds are combined with frozen berries to create a jam-like fruit filling with very little added sugar.

    You can make your own crepes or look for premade crepes in the produce section of your grocery store for a super easy sweet treat. Or you could use the chia-berry jam to top toast, waffles, or oatmeal for breakfast.

    Find this recipe and more in The Instant Pot Diabetes Cookbook.

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    5 min cook time


    4servings


    1 crepe

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the berries, 1/2 cup of the water, and the chia seeds in the Instant Pot. Seal the lid, close the valve, and set the Manual/Pressure Cook button to 1 minute.
    2. Use a quick pressure release. When the valve drops, carefully remove the lid.
    3. In a small bowl, stir together the remaining 1 Tbsp of water and the cornstarch. Stir until the cornstarch is dissolved.
    4. Press the Cancel button and set to Sauté. Then press the Adjust button to “More” or “High.” Stir the cornstarch mixture into the berries. Bring to a boil and boil for 1 minute, or until thickened slightly.
    5. Turn off the heat. Stir in 2 Tbsp of the powdered sugar and the almond extract. Place the berry mixture in a medium bowl and let stand for 15 minutes to cool slightly.
    6. Spoon equal amounts of the berry mixture down the center of each crepe (about 1/3 cup per crepe). Fold the ends over to overlap slightly. Spoon the remaining 1 Tbsp of powdered sugar into a fine mesh sieve and sprinkle evenly over each crepe. Top each crepe with 1/4 cup yogurt and serve immediately.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Sodium
    Vegetarian
    Quick & Easy
    Foodie
    Dessert
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 crepe


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        17g

    • Protein
      8g

    • Potassium
      190mg
      4%

    Ingredients

    frozen blueberries
    1 cup

    frozen raspberries
    1 cup

    water (divided use)
    1/2 cup plus 1 tbsp

    chia seeds
    2 tsp

    Cornstarch
    2 tsp

    powdered sugar (divided use)
    3 tbsp

    almond extract
    1/8 tsp

    premade crepes
    4

    plain 2% Greek yogurt
    1 cup

  • Instant Pot Panko-Crusted Cod

    Instant Pot Panko-Crusted Cod

    How to Make Instant Pot Panko-Crusted Cod

    Create perfectly steamed fish in minutes in your Instant Pot! These perfectly tender cod fillets are topped lemony bread crumbs for a delightful crunch. Whip up a quick vegetable side, like this Zesty Broccolini and Garlic, for a light meal in under 30 minutes.

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    10 min prep time


    8 min cook time


    4servings


    4 oz fish with topping

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Sauté button, then press the Adjust button to “More” or “High.” When the display says “Hot,” add the bread crumbs and cook for 2 minutes, or until golden
      brown, stirring frequently. Stir in the oil, lemon zest, and salt. Remove from the pot and set aside on a plate.
    2. In a small bowl, combine the mayonnaise, lemon juice, and thyme. Spread equal amounts over the top of each cod fillet.
    3. Place the water and a steamer basket in the Instant Pot. Add the fish to the steamer basket, mayonnaise side up. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 3 minutes.
    4. Use a quick pressure release. When the valve drops, carefully remove the lid. Remove the steamer basket and fish from the pot. Serve the fish topped with the bread crumb mixture. Serve with the lemon wedges to squeeze over all.
    Seafood
    Budget Friendly
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz fish with topping


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      31g

    • Potassium
      740mg
      16%

    Ingredients

    panko bread crumbs
    1/2 cup

    olive oil
    2 tbsp

    lemon zest
    2 tsp

    salt
    1/4 tsp

    light mayonnaise
    1/4 cup

    lemon juice
    2 tsp

    dried thyme
    1/2 tsp

    cod or other white fish
    4 (6-oz) fillets

    water
    1 cup

    lemon (cut into 4 wedges)
    1

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)

  • Herbed Soft Scrambled Eggs on Toast

    Herbed Soft Scrambled Eggs on Toast

    How to Make Herbed Soft Scrambled Eggs on Toast

    Fresh herbs turn ordinary scrambled eggs into something special! Use whatever herbs you have on hand, or try any of these dynamic duos: parsley and mint, dill and chives, parsley and tarragon, or mint and basil. 

    For the fluffiest scrambled eggs, try gently folding rather than continuously stirring them. All you’ll do is slowly scrape up beaten eggs as they cook using a flexible silicone spatula, one row at a time, while folding (gently flopping!) the cooked egg portion on top of the runnier portion. Continue just until there’s no more runniness.
     


    7 min prep time


    5 min cook time


    2servings


    1 topped toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Toast the bread in a toaster or toaster oven to desired doneness.
    2. While the bread is toasting, prepare the eggs: fully heat the oil in a medium stick-resistant skillet over medium-low heat. Pour the eggs into the hot skillet and cook while gently stirring (or folding) the mixture until the eggs are no longer runny, yet are still moist, about 1 1/2–2 minutes. Remove the skillet from the heat, sprinkle with the salt, and gently stir (or fold) in the herbs.
    3. Transfer the toasts to plates. Top each toast with half the herbed eggs. If desired, sprinkle with freshly ground black pepper to taste. Serve.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Quick & Easy
    Cooking for 1 or 2
    Budget Friendly
    Breakfast and Brunch
    Easy Pantry Recipes
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      1 topped toast


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        0g

    • Protein
      11g

    • Potassium
      190mg
      4%

    Ingredients

    sprouted whole-grain or whole-wheat bread
    2 slices

    olive oil
    1 tsp

    eggs
    2

    salt
    1/8 tsp

    loosely packed chopped fresh herbs
    1/4 cup