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Tag: quick & easy

  • Creamy Chicken Apple Salad

    Creamy Chicken Apple Salad

    How to Make Creamy Chicken Apple Salad

    This salad is a low-carb, power-food dynamo. Easy to prepare and packed full of good nutrition—protein from chicken, fiber from the apple, and healthy fat from the walnuts—this is a quick diabetes-friendly recipe that’s perfect for lunches and making ahead. Full of flavor and crunch—you won’t believe how easy it is! If there’s extra chicken, whip up a Chicken Caesar Salad Lunch Wrap to go with it and you’ve got a balanced meal.


    15 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the chicken, celery, green onions, apple, and walnuts

    2. In a small bowl, whisk together the mayonnaise, yogurt, lemon juice and pepper. Pour over the chicken mixture and gently stir to coat.

    3. Serve salad over your choice of lettuce leaves, bread or crackers.

    Low Sodium
    Low Carb
    Kid Friendly
    American
    Salads
    Gluten-Free
    Foodie
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      172mg
      4%

    Ingredients

    cooked chicken breast (chopped)
    2 cup

    celery (diced)
    2 stalks

    green onions (chopped)
    2

    medium Jonagold apple (finely diced)
    1

    walnuts (chopped)
    3 tbsp

    light mayonnaise
    1/4 cup

    yogurt (plain, fat-free)
    1/4 cup

    lemon (juiced)
    1/2

    black pepper
    1/8 tsp

  • Berry Crisp

    Berry Crisp

    How to Make Berry Crisp

    This delicious and mouth-watering dessert is full of antioxidant rich berries, vitamin C and fiber from the oatmeal.


    15 min prep time


    55 min cook time


    8servings


    1 wedge (1/8 of recipe)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a 9-inch pie pan with cooking spray.

    2. In a medium bowl combine the berries, lemon zest, lemon juice, 2 Tbsps. Splenda® Sugar blend, corn starch and cinnamon. Mix well and pour into pie pan.

    3. In another medium bowl, combine the oats, remaining 1 tbsp Splenda sugar blend, brown sugar blend, pecans, and margarine. Work the margarine into the dry ingredients with your hands until it is crumbly.

    4. Sprinkle the crisp topping mixture evenly over the berries. Bake for 55 minutes or until the top is brown and the fruit is bubbly. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Holidays & Entertaining
    Dessert
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 wedge (1/8 of recipe)


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      177mg
      4%

    Ingredients

    nonstick cooking spray
    1

    strawberries (sliced)
    1 lbs

    blueberries
    1 pints

    lemon juice (2 tbsp. juice, 1 tsp. zest)
    1 whole

    low-calorie sugar substitute (divided use)
    3 tbsp

    Cornstarch
    1 1/2 tbsp

    ground cinnamon
    1 tsp

    old-fashioned rolled oats
    1 cup

    brown sugar substitute
    3 tbsp

    pecans (chopped)
    1/2 cup

    trans-fat-free margarine (diced)
    4 tbsp

  • Easy Perfectly Poached Chicken Breast

    Easy Perfectly Poached Chicken Breast

    How to Make Easy Perfectly Poached Chicken Breast

    Don’t let poaching chicken breasts scare you, this easy recipe makes flavorful chicken so tender it’s easy to shred. Poached chicken has a variety of uses in diabetes-friendly cooking, like shredded chicken tacos or adding some protein to a salad. The uses are endless!


    5 min prep time


    20 min cook time


    4servings


    1 4-ounce chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, combine chicken broth, onion, carrots, celery, garlic, bay leaf, salt, and black pepper. 

    2. Bring the broth to a simmer over medium heat. 

    3. Add the chicken breasts to the pot, ensuring they are submerged in the broth. 

    4. Reduce the heat to low, cover the pot, and simmer for 15–20 minutes or until the chicken reaches an internal temperature of 165 degrees F. 

    5. Once cooked, remove the poached chicken breasts from the pot and let them rest for a few minutes. 

    6. Slice the chicken breasts or shred them using two forks. 

    Low Carb
    Kid Friendly
    Comfort Food
    American
    One Pot
    Main Dish
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 4-ounce chicken breast


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      28g

    • Potassium
      484mg
      10%

    Ingredients

    boneless, skinless chicken breasts (4 oz each)
    4 whole

    low sodium chicken broth
    4 cup

    yellow onion (cut into quarters)
    1 med

    carrots (chopped)
    2 med

    celery (chopped)
    2 stalks

    garlic (smashed)
    3 clove

    bay leaves
    1 leaves

    Kosher Salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Sheet Pan Herby Salmon and Asparagus

    Sheet Pan Herby Salmon and Asparagus

    How to Make Sheet Pan Herby Salmon and Asparagus

    Sheet pan meals are quick, easy, and don’t have a lot of clean up. What could be better? This salmon and asparagus version is diabetes-friendly and packed with omega-3 fatty acids, making it a healthy choice for a weeknight meal. 


    5 min prep time


    20 min cook time


    4servings


    1 filet and 1/4 of asparagus spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 375 degrees F and cover a sheet pan with parchment paper. 

    2. In a small bowl, combine the olive oil, chopped dill, lemon zest, lemon juice, kosher salt, and pepper. 

    3. Place the salmon filets and asparagus on a sheet pan and spoon the herb mixture on top of each filet.  

    4. Bake until the salmon is cooked to an internal temperature of 145 degrees F, about 20 minutes and the asparagus is tender. 

    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 filet and 1/4 of asparagus spears


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        2%

    • Protein
      15g

    • Potassium
      280mg
      6%

    Ingredients

    olive oil
    2 tbsp

    fresh dill (chopped)
    1 tbsp

    lemon (zest and juice)
    1 whole

    Kosher Salt
    1/2 tsp

    black pepper (to taste)
    1 pinch

    salmon (5 oz each)
    4 filets

    asparagus (cut into long spears)
    1 bunch

  • Spinach Feta Turkey Burgers

    Spinach Feta Turkey Burgers

    How to Make Spinach Feta Turkey Burgers

    These Spinach Feta Burgers are a healthier alternative to regular beef patties. Serve on lettuce leaves for a low-carb meal or a whole grain bun if your eating pattern allows. The delicious burgers are sure to be a hit with the whole family!  


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Squeeze excess water from the thawed spinach. 

    2. In a large bowl, mix together the drained spinach, ground turkey, red onion, garlic, beaten egg, breadcrumbs, feta, and pepper. 

    3. Form into 4 equal patties.

    4. Heat olive oil in a large skillet over medium heat.  Cook patties 4-5 minutes per side until cooked through and deep golden brown. 

    Veggie Rich
    Low Carb
    Fiber Focused
    Mediterranean
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      508mg
      11%

    Ingredients

    frozen spinach (thawed)
    12 oz

    lean ground turkey
    8 oz

    red onion (finely chopped)
    1/4 cup

    garlic (minced)
    2 clove

    eggs (beaten)
    1 whole

    whole wheat bread crumbs
    2 tbsp

    black pepper
    1/4 tsp

    reduced-fat feta cheese (crumbled)
    2 tbsp

    olive oil (for frying)
    1 tbsp

  • Easy Perfectly Cooked Lentils

    Easy Perfectly Cooked Lentils

    How to Make Easy Perfectly Cooked Lentils

    If you’ve never cooked lentils, now is the time to give it a try with this easy Perfectly Cooked Lentils recipe. As a legume, lentils are packed with plant-based protein and will get you satisfied and powered through your day. We show you how to cook lentils in a healthy and diabetes-friendly way.

    Add in your favorite non-starchy veggies like onions and bell peppers for a deliciously satisfying meal. 


    5 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1.  Rinse the lentils under cold water in a fine-mesh sieve or colander. 

    2. In a medium saucepan, combine the rinsed lentils, vegetable broth, and bay leaf (if using). 

    3. Bring the mixture to a boil over high heat. 

    4. Reduce the heat to low, cover the saucepan with a lid, and let the lentils simmer for 20–25 minutes or until they are tender but still hold their shape. 

    5. Once cooked, remove the saucepan from the heat and discard the bay leaf. 

    6. Drain any excess liquid if necessary. 

    Low Sodium
    Low Carb
    Fiber Focused
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    lentils (green or brown)
    1 cup

    low sodium vegetable broth
    3 cup

    bay leaves (optional)
    1 leaves

  • Easy Garlic Bok Choy

    Easy Garlic Bok Choy

    How to Make Easy Garlic Bok Choy

    Looking for a lower carb side dish for a quick weeknight dinner? Try our Easy Garlic Bok Choy recipe! This flavorful, diabetes-friendly dish features tender baby bok choy sautéed with heart-healthy ingredients and a touch of low-sodium soy sauce, making it a delicious and blood glucose (blood sugar)-conscious addition to your meal rotation.

    Try pairing this non-starchy veggie side with Honey Soy-Glazed Salmon for a tasty and easy weeknight meal.


    5 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat. Add garlic and shallots and cook, stirring occasionally, until fragrant, 1–2 minutes.

    2. In a small bowl, mix together the soy sauce, vegetable broth, and sesame oil.

    3. Add the bok choy and sauce to the skillet. Toss to coat. Cover and cook for 2–3 minutes, uncover and toss, then cover and continue to cook until bok choy is tender, 3–5 minutes more.

    4. Sprinkle with crushed red pepper.

    Veggie Rich
    Low Carb
    Asian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      749mg
      16%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    5 clove

    shallots (minced)
    2 whole

    baby bok choy (roots trimmed)
    8 whole

    lower sodium soy sauce
    1/4 tsp

    low sodium vegetable broth
    2 tbsp

    sesame oil
    1 tsp

    crushed red pepper flakes
    1 tsp

  • Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    How to Make Turkey Meatball “Wonton” Soup with Bok Choy & Carrots

    A unique Asian fusion recipe, this soup is a flavorful and hearty combination of tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish features a rich, savory broth and an array of vibrant ingredients, making it a delightful meal that’s sure to warm you up on chilly days. Keep your meal low carb by adding a side of non-starchy vegetables to complete your meal. 


    10 min prep time


    15 min cook time


    6servings


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce. 

    2. Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl. 

    3. Add turkey, breadcrumbs, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined. 

    4. Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through. 

    5. Add bok choy and carrots to the pot and cook for another 4–5 minutes. 

    Low Carb
    Comfort Food
    Asian
    Soup
    Main Dish
    Foodie
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

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

        4%

    • Protein
      23g

    • Potassium
      145mg
      3%

    Ingredients

    lower-sodium chicken broth (no salt added)
    6 cup

    sesame oil
    4 tsp

    lower sodium soy sauce
    1 1/2 tbsp

    Thai style chili garlic sauce
    1 tsp

    fish sauce
    1 tsp

    garlic (minced)
    4 clove

    fresh ginger paste
    1 tbsp

    fresh cilantro (minced)
    1 bunch

    green onion (scallion) (minced)
    1 bunch

    lean ground turkey
    1 lbs

    panko bread crumbs
    1 cup

    eggs
    2 whole

    Chinese five-spice powder
    1/2 tsp

    baby bok choy (roots trimmed and roughly chopped)
    8 whole

    carrots (shredded)
    1 cup

  • Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    How to Make Lemon Thyme Shrimp Stir-Fry with Cauliflower Rice

    This tasty Lemon Thyme Shrimp Stir-Fry uses diabetes-friendly ingredients like cauliflower rice and fresh herbs to ensure your dinner won’t spike your blood glucose (blood sugar) levels. Enjoy zesty flavors and healthy ingredients that will help you manage your diabetes eating plan without compromising flavor.
    You can easily customize this stir-fry with your favorite protein like chicken or a plant-based alternative like tofu. If you use shrimp, try to use fresh shrimp instead of frozen to keep sodium levels low. Try this easy recipe today!


    5 min prep time


    15 min cook time


    4servings


    approx. 2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet or wok, heat olive oil over medium heat. Add the mixed vegetables and sliced green onions to the skillet. Stir-fry for 3–4 minutes until the vegetables are crisp-tender. 

    2. Add the minced garlic and sauté for 1–2 minutes until fragrant. 

    3. Add the shrimp to the skillet and cook for about 3–4 minutes until they turn pink and opaque. 

    4. Add the cauliflower rice to the skillet. Cook for about 3–4 minutes, stirring occasionally, until the cauliflower rice is tender. 

    5. Stir in the soy sauce, fresh thyme leaves, lemon juice, salt, and black pepper. Stir everything together to combine well and heat through. 

    6. Garnish with fresh thyme sprigs and lemon wedges, if desired. 

    Fiber Focused
    Veggie Rich
    Low Carb
    Seafood
    Asian
    Main Dish
    Foodie
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. 2 cups


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      538mg
      11%

    Ingredients

    olive oil
    2 oz

    mixed vegetables (such as bell peppers, snap peas, and carrots) (sliced)
    2 cup

    green onion (scallion) (sliced)
    2 whole

    garlic (minced)
    2 clove

    fresh (not previously frozen) large shrimp (peeled and deveined)
    1 lbs

    frozen riced cauliflower
    12 oz

    soy sauce
    1 tbsp

    fresh thyme leaves (plus 4 sprigs for garnish)
    1 tbsp

    Juice of 1 lemon
    1 whole

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    lemon (quartered, for garnish)
    1 whole

  • Sautéed Thyme Mushrooms

    Sautéed Thyme Mushrooms

    How to Make Sautéed Thyme Mushrooms

    Elevate your diabetes-friendly dining with these delightful Sautéed Thyme Mushrooms. Bursting with flavor and seasoned to perfection, these mushrooms are a tasty addition to any meal. Experience a dish that’s both satisfying and supportive of your diabetes management goals.


    5 min prep time


    15 min cook time


    4servings


    approx. ¾ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large skillet over medium-high heat.
    2. Add the sliced mushrooms to the skillet and cook for about 6–8 minutes, stirring occasionally, until the mushrooms release their moisture and become golden brown.
    3. Add the minced garlic and fresh thyme leaves to the skillet. Sauté for another 1–2 minutes until the garlic is fragrant.
    4. Season the mushrooms with salt (optional) and black pepper, adjusting the amount to taste. If desired, drizzle the mushrooms with lemon juice for a tangy flavor.
    5. Continue cooking the mushrooms for an additional minute, stirring to evenly distribute the flavors.
    6. Remove from heat and transfer the sautéed thyme mushrooms to a serving dish.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      approx. ¾ cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      510mg
      11%

    Ingredients

    mushrooms (such as cremini or button mushrooms) (quartered)
    1 lbs

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    fresh thyme leaves
    1 tbsp

    salt and pepper to taste
    1

    lemon juice (optional, for a tangy twist)
    1 tbsp