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Tag: quick & easy

  • Spiced Lemon Yogurt Chicken Tenders

    Spiced Lemon Yogurt Chicken Tenders

    How to Make Spiced Lemon Yogurt Chicken Tenders


    8 hr marinating prep time


    6 min cook time


    4servings


    2 tenders

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients, except the lemon quarters, in a gallon resealable plastic bag. Seal tightly and toss back and forth until well coated. Refrigerate 8 hours.
    2. Heat a grill pan liberally coated with cooking spray over medium-high heat. Remove chicken from marinade, discarding marinade, and grill 3 minutes on each side or until no longer pink in center. Serve with the quartered lemon, if desired.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Grilling
    Quick & Easy
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tenders


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      375mg

      16%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      30g

    • Potassium
      345mg
      7%

    Ingredients

    chicken tenderloins ((about 1 pound))
    8

    Greek yogurt (non-fat, plain)
    1 cup

    Grated rind and juice of a large lemon
    1

    paprika
    1 tbsp

    gingerroot (grated)
    1 tbsp

    ground cumin
    1 tsp

    garlic powder
    1/2 tsp

    salt
    1/2 tsp

    medium lemon (quartered (optional))
    1

  • Southwestern Protein-Powered Bowls

    Southwestern Protein-Powered Bowls

    How to Make Southwestern Protein-Powered Bowls


    5 min prep time


    15 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a Dutch oven over medium-high heat. Add beef and cook until browned, stirring frequently. Stir in the frozen vegetable mixture, tomatoes, and 1 cup water. Bring to a boil. Reduce heat to medium-low, cover, and cook 10 minutes.
    2. Remove from heat. Stir in the cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper, if desired.
    3. Spoon equal amounts into 4 bowls.
    Mexican/Southwestern
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.4g

    • Cholesterol
      50mg

      17%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      650mg
      14%

    Ingredients

    ground beef (90% extra-lean)
    3/4 lbs

    package frozen vegetable and grain protein blends (southwestern variety, such as Birds Eye Steam Fresh)
    1

    diced tomatoes (14.5 ounce can, no-salt-added)
    1

    cumin (ground)
    1 tbsp

  • Southern Broccoli Salad

    Southern Broccoli Salad

    How to Make Southern Broccoli Salad

    This refreshing broccoli salad pairs well with any barbecued chicken, grilled fish or pork chops.


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine broccoli, onion, celery, and cheese; set aside.
    2. In a small bowl, combine remaining ingredients. Add mayonnaise mixture to vegetable mixture and toss.
    3. Cover and refrigerate at least 2 hours to “marry” the flavors.
    Veggie Rich
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      195mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/2 tsp

    honey
    2 tbsp

    plain yogurt (non-fat)
    1/4 cup

    light mayonnaise
    1/4 cup

    cheddar cheese (reduced-fat, shredded , 1 1/2 ounces)
    1/3 cup

    celery (chopped)
    3/4 cup

    onion(s) (finely chopped)
    1/4 cup

    broccoli florets
    3 cup

  • Smoky Pork Chops with Tomatoes

    Smoky Pork Chops with Tomatoes

    How to Make Smoky Pork Chops with Tomatoes

    Try out this quick pork chop recipe with some great seasoning! Pair it with some whole grains and a nonstarchy vegetable to make a complete meal.


    4servings


    3 ounces cooked pork and 3 Tbsps. tomato

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the flour, paprika, thyme, garlic powder, 1/4 Tsp. of the salt and black pepper in a shallow pie pan. Coat the pork chops evenly on both sides.
    2. Heat the oil in a large nonstick skillet over medium-high heat and cook 4 minutes on each side or until no longer pink in center. Sprinkle with the diced tomatoes and remaining 1/8 Tsp. salt.
    Low Carb
    Comfort Food
    Main Dish
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked pork and 3 Tbsps. tomato


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      2.7g

      3%

      • Saturated Fat
        0.1g

        <1%

    • Cholesterol
      60mg

      20%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      22g

    • Potassium
      360mg
      8%

    Ingredients

    all-purpose flour
    1/4 cup

    smoked paprika
    1 tsp

    thyme leaves (dried)
    1/2 tsp

    garlic powder
    1/4 tsp

    salt (and 1/8 tsp, divided use)
    1/4 tsp

    black pepper
    1/2 tsp

    pork chops (bone-in, about 5-ounces each)
    4

    canola oil
    2 tbsp

    medium Roma tomatoes (diced)
    2

  • Slow-Cooker Flank Steak Tacos

    Slow-Cooker Flank Steak Tacos

    How to Make Slow-Cooker Flank Steak Tacos

    Looking for an easy way to make amazing tacos with a Tex-Mex flair? Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan. That also means that the low-and-slow style of the slow cooker is perfect. When it comes to toppings, get creative. Avocados, pico de gallo, shredded lettuce, hot sauce, and a sprinkle of cheese are all great additions to these tasty tacos.


    10 min prep time


    6 hr cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water.
    2. Cover and cook on low for 6 hours or until done. Shred the steak with a fork.
    3. Scoop about 1 1/2 ounces steak into each tortilla. Top each taco with 1 Tbsp. pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Gluten-Free
    Slow Cooker
    Quick & Easy
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    flank steak
    1 1/4 lbs

    chili powder
    2 tsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    lime (juiced)
    1

    water
    1/2 cup

    6-inch corn tortillas
    12

    pico de gallo
    3/4 cup

  • Slow-Cooker Chicken Fajita Burritos

    Slow-Cooker Chicken Fajita Burritos

    How to Make Slow-Cooker Chicken Fajita Burritos

    This chicken burrito is packed with protein and fiber, perfect for a filling lunch that will keep you satisfied until dinner. It’s also great for meal prepping—wrap the burritos in foil and store in the fridge or freezer. Reheat in a toaster oven before eating.


    10 min prep time


    6 hr cook time


    8servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken breast strips in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.
    2. Cover and cook on low for 6 hours or until done. Shred chicken with fork, if needed.
    3. Scoop 1/2 cup chicken and bean mixture on each tortilla and top with 2 Tbsps. cheese. Fold into a burrito.
    Fiber Focused
    Mexican/Southwestern
    Quick & Easy
    Dinner
    Lunch
    Slow Cooker
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        16g

        57%
      • Total Sugars
        4g

    • Protein
      29g

    • Potassium
      490mg
      10%

    Ingredients

    boneless, skinless chicken breast (cut into strips)
    1 lbs

    green bell pepper (sliced)
    1

    red bell pepper (sliced)
    1

    medium onion (sliced)
    1

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    salsa
    1/2 cup

    water
    1/3 cup

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

    large whole-wheat low-carb tortillas
    8

    reduced fat shredded cheddar cheese
    1 cup

  • Slow Cooker BBQ Chicken Sliders

    Slow Cooker BBQ Chicken Sliders

    How to Make Slow Cooker BBQ Chicken Sliders

    Start the chicken in a slow cooker and assemble these fun mini sandwiches when your guests arrive.


    15 min prep time


    6 hr 15 min (slow cooker) cook time


    8servings


    1 slider

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a slow cooker. Sprinkle with the garlic powder and pepper. Place the sliced onion on top of the chicken. Pour in 1 cup water. Cover and cook on low for 6 hours, or until done.

    2. Drain the cooking water from the slow cooker. Shred the chicken with two forks. Mix in the barbeque sauce and stir to coat the chicken. Heat through for an additional 15 minutes.

    3. Assemble the sandwiches, using 1/3 cup BBQ chicken for each bun.

    Slow Cooker
    Sandwiches
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 slider


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

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

        2%

    • Protein
      16g

    • Potassium
      290mg
      6%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    small onion (sliced)
    1 small

    water
    1 cup

    barbeque sauce
    1/3 cup

    mini whole wheat buns ( split)
    8 whole

  • Sirloin Hoagies

    Sirloin Hoagies

    How to Make Sirloin Hoagies

    This recipe is from The 4-Ingredient Diabetes Cookbook, 2nd edition, by Nancy S. Hughes.


    12 min prep time


    16 min cook time


    4servings


    1 hoagie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F.
    2. Sprinkle 1/16 teaspoon salt and the pepper evenly over both sides of the steak. Place a large nonstick skillet over medium-high heat until hot. Coat with nonstick cooking spray, add the steak, and cook 5 minutes.
    3. Turn and cook another 4 minutes or until the beef is done as desired. Place the beef on a cutting board and set aside.
    4. Coat the pan drippings with nonstick cooking spray, reduce the heat to medium, and add the onions. Coat the onions with nonstick cooking spray and cook 6–7 minutes or until they are richly browned, stirring frequently.
    5. Add water to the onions and cook 1 minute or until most of the moisture has evaporated, stirring constantly. Remove from heat.
    6. Wrap the bread in foil, place in the oven, and bake 5 minutes or until hot. Meanwhile, thinly slice the beef diagonally.
    7. Using a serrated knife, cut the bread in half lengthwise and spread a thin layer of mustard on each side. Top with beef, then onions and any juices. Sprinkle with the remaining salt, top with the other bread half, and cut in fourths crosswise.
    Kidney-Friendly
    CKD Dialysis
    Comfort Food
    Lunch
    Dinner
    Main Dish
    Quick & Easy
    Sandwiches
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    Nutrition facts

    4 Servings



    • Serving Size

      1 hoagie


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      28g

    • Potassium
      450mg
      10%

    Ingredients

    salt ((divided use))
    1/8 tsp

    black pepper
    1/2 tsp

    boneless sirloin steak (trimmed of fat)
    1 lbs

    large onion (thinly sliced)
    1

    water
    1/2 cup

    French bread (whole-wheat or white)
    8 oz

    prepared mustard
    1 1/2 tbsp

  • Skillet Fish With Spanish Tomatoes

    Skillet Fish With Spanish Tomatoes

    How to Make Skillet Fish With Spanish Tomatoes


    10 min prep time


    15 min cook time


    4servings


    3 ounces cooked fish and 1/2 cup tomato mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Cook fish 5 minutes on each side or until it flakes with a fork. Set aside on separate plate.
    2. Add the remaining ingredients to the skillet, reduce the heat to medium, cover, and cook 5 minutes or until thickened slightly. Spoon over fish. Serve in shallow bowls, if desired.
    Low Carb
    Seafood
    Comfort Food
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked fish and 1/2 cup tomato mixture


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      555mg
      12%

    Ingredients

    Extra Virgin Olive Oil (divided use)
    1 tbsp

    tilapia fillets or any other lean white fish fillet (rinsed and patted dry)
    4

    tomato(es) (no-salt-added, diced)
    1

    green bell pepper (diced)
    1/2 cup

    pimiento-stuffed green olives (about 12 olives, coarsely chopped)
    1/2 cup

    fresh oregano leaves (dried)
    1/2 tsp

    salt
    1/8 tsp

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1