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Tag: quick & easy

  • Spinach Pesto Halibut

    Spinach Pesto Halibut

    How to Make Spinach Pesto Halibut

    This delicious spinach pesto could also be used for a spread on turkey or chicken sandwiches or wraps. If you don’t like halibut you can substitute cod or tilapia.


    15 min prep time


    10 min cook time


    4servings


    1 halibut fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray grill with cooking spray. Preheat grill and cook halibut over medium high heat for 4 or 5 minutes on each side.
    2. Place 1 cup of spinach, pine nuts, lemon juice and mayonnaise in a food processor and lightly pulse. While processing, slowly add olive oil until the mixture is creamy.
    3. Pour the pesto mixture in a bowl and add Parmesan cheese and pepper.
    4. Put 1 cup of spinach on each of 4 plates; top with a grilled halibut fillet.
    5. Spread pesto mixture evenly over grilled halibut filets.
    Low Carb
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 halibut fillet


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      26g

    • Potassium
      740mg
      16%

    Ingredients

    nonstick cooking spray
    1

    halibut or other firm white fish
    4 (4-oz) fillets

    baby spinach leaves (divided use)
    5 cup

    pine nuts (toasted)
    2 tbsp

    lemon juice
    1 tbsp

    light mayonnaise
    1 tsp

    olive oil
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    black pepper
    1/8 tsp

  • Spinach Mushroom Egg and Ham Cups

    Spinach Mushroom Egg and Ham Cups

    How to Make Spinach Mushroom Egg and Ham Cups

    These egg and ham cups are absolutely delicious and satisfying. They are also much better for your blood glucose than a bowl of sugary cereal. As an added bonus, you get some veggies in this low-carb breakfast too.


    15 min prep time


    8servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a muffin tin with cooking spray.
    2. Line 8 of the muffin cups with a slice of ham.
    3. Add the oil to a sauté pan and heat over medium-high heat. Add the mushrooms and cook for 3 minutes. Add the spinach and cook for another 3 minutes. Set the vegetables aside to cool.
    4. In a medium bowl, whisk together the eggs, spinach and mushrooms, pepper, and cheese (optional).
    5. Carefully fill the 8 muffin cups (lined with ham) with the egg mixture until 2/3 full (try to not let eggs drip on the sides underneath the ham slices).
    6. Bake for 20-22 minutes, until the eggs are cooked through. Let cool for 5 minutes. Use a fork to go around the edges and loosen the ham and egg cups. Use a fork to scoop out each cup.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      115mg
      2%

    Ingredients

    nonstick cooking spray
    1

    lower sodium deli-style ham (1/2 ounce each)
    8 slice

    olive oil
    2 tsp

    white (button) mushrooms (diced)
    1/2 cup

    baby spinach (chopped)
    1 cup

    eggs
    5

    fresh ground black pepper
    1/8 tsp

    reduced-fat shredded cheddar cheese
    1/3 cup

  • Spinach Pesto Chicken Salad Wrap

    Spinach Pesto Chicken Salad Wrap

    How to Make Spinach Pesto Chicken Salad Wrap

    Trying to lower your blood pressure by watching sodium intake? Use herbs such as basil and other strong ingredients such as lemon, garlic and pepper for lots of flavor. This wrap is also a great way to work in more vegetables with the spinach.


    15 min prep time


    35 min cook time


    5servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking sheet with cooking spray.
    2. Season the chicken breasts with 1/4 Tsp. black pepper and dried basil. Bake for 35 minutes or until done. Put the chicken breasts in the refrigerator to cool.
    3. In a food processor, combine the spinach, pine nuts, lemon juice, and mayonnaise. Lightly pulse. With the machine running, add the olive oil, blending until the mixture is creamy. Stir in the Parmesan cheese, garlic powder, and 1/4 Tsp. black pepper.
    4. Cut the cooked chicken into 1/2-inch pieces and shred. In a medium bowl, combine the chicken and pesto sauce; mix well.
    5. Serve 1/2 cup chicken salad in each tortilla. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic wrap and refrigerate.
    CKD Dialysis
    Kidney-Friendly
    Sandwiches
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    boneless, skinless chicken breast
    1 lbs

    black pepper (divided)
    1/2 tsp

    basil (dried)
    1 tsp

    baby spinach (large stems removed)
    3 cup

    pine nuts (toasted)
    2 tbsp

    fresh lemon juice
    2 tbsp

    light mayonnaise
    1/4 cup

    olive oil
    1 tbsp

    Parmesan cheese (freshly grated)
    2 tbsp

    garlic powder
    1/4 tsp

    6-inch corn tortillas
    5

  • Spinach Artichoke Dip

    Spinach Artichoke Dip

    How to Make Spinach Artichoke Dip

    This low-carb appetizer is a much lighter version of traditional spinach artichoke dip, but it still packs in great flavor. Whip this dip up in no time for your next party.


    15 min prep time


    15 min cook time


    12servings


    2 Tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small pot, boil spinach and artichokes in 1 cup water until tender. Discard liquid, drain well and set artichokes and spinach aside in a bowl.
    2. In the same pot, melt Laughing Cow cheese wedges over low heat. Add remaining ingredients; mix well and continue to cook for additional 1-2 minutes.
    3. Add drained spinach and artichokes to pot and stir. Cook additional 2 minutes.
    4. Serve warm with your choice of vegetables or whole-wheat crackers.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Holidays & Entertaining
    Snacks
    Appetizers
    Quick & Easy
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      2 Tbsps


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      115mg
      2%

    Ingredients

    frozen artichoke hearts (chopped and thawed)
    1 1/2 cup

    frozen spinach (chopped, thawed)
    1 cup

    light garlic and herb cheese (wedges)
    5

    lemon (juiced)
    1/2

    light mayonnaise
    2 tbsp

    Parmesan cheese (grated)
    3 tbsp

    crushed red pepper flakes
    1/4 tsp

  • Spinach and Pine Nut Quinoa

    Spinach and Pine Nut Quinoa

    How to Make Spinach and Pine Nut Quinoa

    Make this recipe the same week you make the Spinach Pesto Halibut since it uses a lot of the same ingredients. This nutrition-packed side dish would go great with fish, chicken or pork.


    15 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth.
    2. Heat olive oil in a sauté pan over medium-high heat. Add garlic and sauté for 30 seconds. Add spinach and sauté for about 5 minutes.
    3. Pour cooked quinoa in a medium bowl; add spinach and remaining ingredients and mix well.
    Low Sodium
    Quick & Easy
    Lunch
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      430mg
      9%

    Ingredients

    quinoa
    1 cup

    low sodium vegetable broth
    2 cup

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    baby spinach leaves
    6 oz

    pine nuts (toasted)
    1/4 cup

    black pepper
    1/8 tsp

    Parmesan (freshly grated)
    2 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Spinach and Mushroom Stuffed Chicken

    Spinach and Mushroom Stuffed Chicken

    How to Make Spinach and Mushroom Stuffed Chicken

    This dish is a good source of protein and also provides some veggies. While quick to prepare, it has an elegant look to it, and guests are sure to be impressed by the presentation and taste!


    20 min prep time


    4servings


    1 chicken breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a baking dish with cooking spray.
    2. Add the oil to a medium sauté pan over medium-high heat. Add the spinach and sauté for 3 minutes. Add the mushroom and cook an additional 4-5 minutes. Add the garlic and sauté for 30 seconds.
    3. Place one chicken breast on a cutting board and cover it with plastic wrap. Pound the chicken with a meat tenderizer or rolling pin until it is about 1/4-inch thick. Repeat this process for the other 3 chicken breasts.
    4. Spread 1 Laughing Cow cheese wedge on one side of one chicken breast. Spread 1/4 cup of the spinach mushroom mixture on top of the cheese. Roll the chicken breast and secure the seam with a toothpick. Repeat this procedure for the 3 remaining chicken breasts.
    5. Sprinkle the chicken breasts with pepper and paprika. Place the rolled chicken breasts on a baking dish and bake for 30-40 minutes or until done.
    6. To serve, remove the toothpicks and slice each breast into 5 rounds.
    Low Carb
    Gluten-Free
    Dinner
    Quick & Easy
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 chicken breast


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      27g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    frozen spinach (chopped, thawed and drained)
    1/2 cup

    white (button) mushrooms (finely chopped)
    1 cup

    garlic (minced)
    1 clove

    boneless, skinless chicken breasts (4-ounce each)
    4 (4-oz) breasts

    light garlic and herb cheese
    4 wedges

    black pepper
    1/4 tsp

    paprika
    1/2 tsp

    toothpicks
    4

  • Spinach and Ham English Muffin Pizzas

    Spinach and Ham English Muffin Pizzas

    How to Make Spinach and Ham English Muffin Pizzas

    This quick and easy recipe is perfect for a quick lunch or dinner. It’s perfect for kids, too—they can prepare this recipe all on their own for a tasty, healthy pizza in an instant.


    10 min prep time


    8 min cook time


    4servings


    1 pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. Top each English muffin half with 1 Tbsp. spinach, 1 1/2 Tbsps. pizza sauce, 1/2 ounce ham and 2 Tbsps. mozzarella cheese.
    3. Bake pizzas for 8 minutes or until cheese is golden brown on top.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Kid Friendly
    Snacks
    Dinner
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pizza


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      220mg
      5%

    Ingredients

    high fiber, whole-wheat English muffins (split in half)
    2

    frozen spinach (chopped, thawed and drained)
    4 tbsp

    jarred pizza sauce
    6 tbsp

    lower-sodium deli ham
    2 oz

    reduced-fat shredded mozzarella cheese
    1/2 cup

  • Spicy Garlic Ginger Chicken

    Spicy Garlic Ginger Chicken

    How to Make Spicy Garlic Ginger Chicken

    This quick, easy, no fuss dish is hot, spicy, and full of bold flavor. You can adjust the spicy heat by varying the amount of hot chili sauce.


    15 min prep time


    20 min cook time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place canola oil in wok or large sauté pan. Add ginger and cook until fragrant. Add garlic and chicken and stir-fry until chicken is no longer translucent.
    2. Add bok choy, bell pepper, and scallion and cook until bok choy begins to wilt.
    3. Add stock, soy sauce, chili sauce and cilantro. Stir-fry until hot and well blended. Serve over brown rice.
    Fiber Focused
    Asian
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      345

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      30g

    • Potassium
      760mg
      16%

    Ingredients

    canola oil
    2 tbsp

    fresh ginger (peeled and minced)
    2 inches

    large garlic (peeled and sliced)
    2 clove

    chicken breasts (boneless, skinless, sliced for stir-fry)
    16 oz

    baby bok choy (washed and quartered)
    16 oz

    red bell pepper (seeded and thinly sliced)
    1

    green onion (scallion) (sliced)
    1 cup

    stock (lower-sodium, vegetable or chicken)
    1 cup

    soy sauce (low-sodium)
    2 tsp

    hot chili sauce
    2 tsp

    fresh cilantro (chopped)
    2/3 cup

    cooked brown rice
    2 cup

  • Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    How to Make Spicy Apricot-Glazed Pork with Sweet Potatoes and Peppers

    This recipe is healthy, quick and budget-friendly. It makes a tasty meal, complete with nonstarchy vegetables, starchy potatoes, and lean pork tenderloin.


    10 min prep time


    30 min cook time


    4servings


    3 oz pork and 2/3 cup vegetable mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Season the pork with black pepper and garlic powder. Place the pork in a baking dish.
    2. In a small bowl, mix together the apricot preserves, red pepper flakes, and oregano. Microwave the glaze for 1-2 minutes, until the mixture gets thin and easy to stir. Pour the glaze over pork tenderloin and coat it evenly.
    3. Spread the sweet potatoes and green peppers around the pork. Bake for 30 minutes or until the pork is done. (When it reaches an internal temperature of 145 degrees F).
    Fiber Focused
    Low Sodium
    Budget Friendly
    Gluten-Free
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork and 2/3 cup vegetable mixture


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      23g

    • Potassium
      680mg
      14%

    Ingredients

    pork tenderloin
    1 lbs

    black pepper
    1/4 tsp

    garlic powder
    1/2 tsp

    sugar-free apricot preserves
    1/2 cup

    crushed red pepper flakes
    1/4 tsp

    dried oregano
    1/4 tsp

    large sweet potato (peeled and cubed)
    1

    large green bell pepper (cut into 1-inch strips)
    1