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Tag: quick & easy

  • Healthy Back-to-School Lunch

    Healthy Back-to-School Lunch

    How to Make Healthy Back-to-School Lunch

    Here’s a healthy lunch that is quick, fun and tasty. Your child (and you) will love it!


    15 min prep time


    1serving


    1 lunch

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread mustard on the roll. Top it with turkey, cheese, and lettuce to make a sandwich.
    2. Spread 1/2 Tsp. hummus on 1 cucumber slice. Top it with 1/2 Tsp. sunflower seeds and top again with another cucumber slice to make a sandwich. Repeat the process.
    3. Assemble all meal components in a divided lunch container.
    Fiber Focused
    Kid Friendly
    Quick & Easy
    Lunch
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    Nutrition facts

    1 Serving



    • Serving Size

      1 lunch


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        15g

    • Protein
      30g

    • Potassium
      570mg
      12%

    Ingredients

    mustard
    1 tsp

    whole-grain dinner roll
    1

    lower sodium deli-style turkey breast
    2 oz

    reduced-fat cheddar cheese
    1/2 oz

    romaine lettuce leaf
    1

    hummus
    1 tsp

    cucumber(s)
    4 slices

    sunflower seeds
    1 tsp

    blueberries and sliced strawberries
    1/2 cup

    Greek yogurt tube
    1 (2-oz) packet

  • Grilled Zucchini with Feta Cheese

    Grilled Zucchini with Feta Cheese

    How to Make Grilled Zucchini with Feta Cheese

    Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day.


    5 min prep time


    10 min cook time


    6servings


    1 zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.
    3. Remove the zucchini from the grill and sprinkle each with feta cheese.
    Veggie Rich
    Low Carb
    Low Sodium
    Grilling
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 zucchini half


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    zucchini (split in half lengthwise (ends trimmed))
    3

    olive oil
    1 tbsp

    reduced-fat crumbled feta cheese
    1/4 cup

  • Ham and Edamame Chop Salad

    Ham and Edamame Chop Salad

    How to Make Ham and Edamame Chop Salad

    This recipe from The Diabetes Carb Control Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the dressing ingredients.
    2. In a large bowl, combine the salad ingredients, except the eggs. Cut the eggs in half, discard two yolk halves, and chop the remaining eggs. Add eggs to the salad with the dressing and toss until well coated.
    Veggie Rich
    Comfort Food
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Appetizers
    Dinner
    No Cook
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      720mg
      15%

    Ingredients

    light mayonnaise
    1/4 cup

    sour cream (fat-free)
    1/3 cup

    medium garlic (minced)
    1 clove

    cider vinegar
    2

    dried dill (dried)
    1 tbsp

    romaine lettuce (chopped)
    6 cup

    fresh shelled edamame
    1 cup

    extra-lean ham (diced)
    4 oz

    medium cucumber (peeled and chopped)
    1/2

    green bell pepper (diced)
    1/2 cup

    red onion (diced)
    1/3 cup

    Swiss cheese (very thinly sliced, reduced-fat, torn in small pieces)
    2 oz

    large hard boiled eggs (peeled and halved)
    2

  • Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    How to Make Grilled Turkey Tenderloin with Mango Salsa – Quick Recipe

    Turkey tenderloins are a lean meat and can be found by the ground turkey at the grocery store. If you cant find turkey tenderloin, you can always substitute pork tenderloin in this recipe.


    1 hr prep time


    5servings


    4 ounces

    Print Recipe >

    Step-By-Step Instructions:

    1. Season tenderloins with garlic powder and black pepper.
    2. In a medium bowl, whisk together all marinade ingredients. Place the tenderloins in a large plastic storage bag. Pour marinade over tenderloins and coat well. Seal bag and refrigerate 1 hour or overnight.
    3. Spray grill with cooking spray and preheat to medium-high.
    4. Remove tenderloins from marinade, discarding any remaining marinade. Grill tenderloins turning frequently, about 25 minutes or until done and internal temperature reaches 165 degrees.
    5. While turkey is grilling prepare mango salsa. In a small bowl, combine all mango salsa ingredients and mix well.
    6. Slice the tenderloins into about 3/4-inch slices and spread mango salsa evenly over tenderloins.
    7. TIME-SAVING TIP: Use frozen mangoes to make the salsa. You can defrost in your refrigerator in the morning and dice them up for dinner time.
    Low Sodium
    Mexican/Southwestern
    Grilling
    Main Dish
    Quick & Easy
    Dinner
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      4 ounces


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      75mg

      25%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      28g

    Ingredients

    garlic powder or salt
    1/4 tsp

    turkey breast tenderloin (skinless, boneless)
    1 1/4 lbs

    black pepper
    1/4 tsp

    nonstick cooking spray
    1

    Juice of 1 medium orange
    1

    Juice of 1 lemon
    1

    vegetable oil
    1 tbsp

    garlic (minced)
    2 clove

    crushed red pepper flakes (optional)
    1 pinch

    olive oil
    2 tsp

    rice wine vinegar
    1 tbsp

    large mango (finely diced, for salsa)
    1

    red onion (finely diced, for salsa)
    1/3 cup

    red bell pepper (finely diced, for salsa)
    1/2 cup

    jalapeño pepper (minced, optional for salsa)
    1 tbsp

  • Grilled Teriyaki Tuna Packet

    Grilled Teriyaki Tuna Packet

    How to Make Grilled Teriyaki Tuna Packet

    Grilling in foil packets allows for all the flavors to meld and clean up is a snap!


    10 min prep time


    20 min cook time


    4servings


    1 packet

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small sauce pan, whisk together the soy sauce, water, honey, and garlic. Bring to boiling, then reduce to a simmer. Simmer for 7 to 8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
    2. Preheat an outdoor grill to medium heat and spray one side of each sheet of foil with cooking spray.
    3. In a medium bowl, toss together vegetables, garlic and seasoning.
    4. Evenly divide the vegetables among the pieces of foil. Top the vegetables with a piece of tuna steak and drizzle 1 Tbsp. of prepared Teriyaki sauce over the tuna.
    5. Bring the ends of the foil together and fold over tightly, three times until sealed to make a packet.
    6. Grill the packets for 20 minutes. Be careful when opening the packets; the steam may be hot.
    Veggie Rich
    Grilling
    Seafood
    Lunch
    Main Dish
    Quick & Easy
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 packet


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      45mg

      15%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      30g

    • Potassium
      726mg
      15%

    Ingredients

    lower-sodium soy sauce
    1/4 cup

    water
    1/4 cup

    honey
    2 tbsp

    aluminum foil (12-inches long each)
    4

    nonstick cooking spray
    1

    fresh stir-fry vegetables (package)
    12 oz

    garlic (minced)
    2 clove

    seasoning (no-salt, (such as Mrs. Dash or Salt-Free Spike))
    1 tsp

    yellowfin ahi tuna steak (divided into 4 4-oz portions, fresh or frozen; if frozen, thaw before using)
    1 lbs

  • Grilled Steak with Mushrooms

    Grilled Steak with Mushrooms

    How to Make Grilled Steak with Mushrooms

    This grilled steak is perfect meal for two for a special occasion. Complete your plate with a baked sweet potato or more nonstarchy vegetables like asparagus or green beans.


    5 min prep time


    25 min cook time


    2servings


    1 steak with 1 cup mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill and heat on high. Spray grill rack with cooking spray.
    2. Sprinkle steaks evenly with salt and pepper.
    3. Place steaks on grill with direct high-heat and sear on each side for 1-2 minutes per side. Reduce heat to medium and cook for 18-23 minutes or until done according to your preference (flipping once). Transfer steak to a plate and cover with foil; let rest for 5 minutes before serving.
    4. In a medium sauté pan, heat margarine over medium-high heat. Add mushrooms and sauté for 5-6 minutes until tender.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Grilling
    Cooking for 1 or 2
    Main Dish
    Lunch
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 steak with 1 cup mushrooms


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      490mg
      10%

    Ingredients

    nonstick cooking spray
    1

    filet steaks (4-ounce each (1 1/2 inch thick))
    2

    ground black peppers
    1/4 tsp

    margarine (trans-fat-free)
    1 tbsp

    sliced button mushrooms
    1 pints

  • Grilled Scallops with Chunky Salsa Verde

    Grilled Scallops with Chunky Salsa Verde

    How to Make Grilled Scallops with Chunky Salsa Verde

    This is a great seafood dish low in fat and sodium, but is packed with protein. Try pairing it with a simple arugula salad topped with a few pieces of strawberries to balance out the spicy kick of the salsa verde.


    20 min prep time


    5 min cook time


    4servings


    3 scallops and 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together the tomatillo, jalapeno, cilantro, zucchini, lime juice, Stevia and garlic. Mix together and set aside.
    3. Pat the scallops dry with a paper towel. Toss them with the olive oil, salt and pepper in a medium bowl.
    4. Place scallops on grill, flat side down. Turning occasionally, grill until lightly charred and just cooked through, about 2 minutes per side. Serve scallops topped with the chunky salsa verde.
    Grilling
    Mexican/Southwestern
    Seafood
    Lunch
    Foodie
    Dinner
    Quick & Easy
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3 scallops and 1/2 cup salsa


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      16g

    • Potassium
      540mg
      11%

    Ingredients

    tomatillo (husked, rinsed, cut into small dice)
    1/2 lbs

    small jalapeno (seeded, deveined and minced)
    1

    chopped fresh cilantro
    1/4 cup

    zucchini (seeded, cut into a small dice)
    1

    lime juice
    2 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    garlic (minced)
    2 clove

    large sea scallops (tabs removed (Note: Sea scallops that are fresh or that have no preservatives added are best))
    12

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Grilled Pork Tenderloin with Peach Salsa

    Grilled Pork Tenderloin with Peach Salsa

    How to Make Grilled Pork Tenderloin with Peach Salsa

    As the weather warms up and we take advantage of backyard escapes, this budget-friendly and tasty tenderloin recipe gives us an excuse to fire up the grill. The savory, herbal flavors of the dry seasoning are complimented perfectly by the seasonal fruit salsa, which adds a slightly sweet flavor and some fiber without adding significant carbs per serving. Still if you’re looking to limit carbs even further, the salsa can be omitted—the grilled pork tenderloin is quick, easy, healthy, and delicious all on it’s own!


    10 min prep time


    15 min cook time


    4servings


    3 oz pork, 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat grill to medium-high.
    2. Season the pork with the black pepper, garlic powder, and oregano.
    3. Place the pork on the grill and cook, turning frequently, for 12 to 15 minutes, or until done. Transfer the pork to a platter and allow the meat to rest for 10 minutes before carving.
    4. Meanwhile, in a small bowl, mix together the peach salsa ingredients. Slice the pork and serve with peach salsa.
    Low Sodium
    Grilling
    Mexican/Southwestern
    Dinner
    Budget Friendly
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz pork, 1/4 cup salsa


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      600mg
      13%

    Ingredients

    black pepper
    1/4 tsp

    red onion (finely diced)
    1/2 cup

    pork tenderloin
    1 lbs

    garlic powder
    1/2 tsp

    peaches (peeled and diced)
    2

    dried oregano (dried)
    1 tsp

    green bell pepper (finely diced)
    1

  • Grilled Pork With Tomato, Artichoke, And Kale Salsa

    Grilled Pork With Tomato, Artichoke, And Kale Salsa

    How to Make Grilled Pork With Tomato, Artichoke, And Kale Salsa


    10 min prep time


    8 min cook time


    4servings


    3 ounces cooked pork and 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan coated with cooking spray over medium-high heat. Sprinkle both sides of the pork chops with salt and pepper and cook 4 minutes on each side or until slightly pink in center.
    2. Meanwhile, combine salsa ingredients in a medium bowl. Serve with pork.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Mediterranean
    Grilling
    Main Dish
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 ounces cooked pork and 1/2 cup salsa


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      415mg

      18%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      460mg
      10%

    Ingredients

    pork chops (boneless)
    4

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    tomato(es) (diced)
    1 cup

    canned, quartered artichoke hearts (chopped)
    1/3 cup

    fresh kale (finely chopped)
    1/2 cup

    red onion (finely chopped)
    1/4 cup

    dried oregano (or 1 tbsp fresh oregano)
    1 tsp

    Extra Virgin Olive Oil
    1 tbsp

    cider vinegar
    2 tsp

    salt
    1/4 tsp

  • Grilled Pork and Cheese Quesadillas

    Grilled Pork and Cheese Quesadillas

    How to Make Grilled Pork and Cheese Quesadillas

    A Mexican favorite can now be yours. When a quesadilla is grilled rather than prepared in an indoor oven, the result is smoky, rich-flavored quesadilla. If you can’t grill outside, this works great prepared on a stovetop grill pan.


    10 min prep time


    15 min cook time


    8servings


    1/2 quesadilla

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an outdoor grill for medium heat. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add the garlic and sauté for 1 minute. Add the pork and sauté for 5–6 minutes. Drain any excess fat.
    2. On two baking sheets, lay out 4 tortillas. Spray tops lightly with oil. Flip over. Spread 1/2 cup of pork evenly over the tortilla. Sprinkle with cheese, scallions, and chilies. Top all the tortillas with the remaining tortillas to form a quesadilla and press together lightly. Spray lightly with oil.
    3. When the grill is hot, place quesadillas on the grill. Grill for 5–7 minutes on each side. During some of this time, you may cover the grill to help melt the cheese and brown the quesadillas. When the first side is golden, flip over and grill the other side. Cut into wedges and serve with yogurt, salsa, and tomatoes.
    Comfort Food
    Grilling
    Kid Friendly
    Mexican/Southwestern
    Appetizers
    Holidays & Entertaining
    Lunch
    Main Dish
    Sandwiches
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 quesadilla


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      265mg

      12%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      18g

    Ingredients

    olive oil
    1 tsp

    onion(s) (minced)
    1/2 cup

    garlic (minced)
    2 tsp

    pork loin (ground)
    1 lbs

    corn or whole-wheat tortillas
    8

    Mexican cheese blend (reduced-fat)
    1 cup

    green onion (scallion) (thinly sliced)
    3

    canned green chiles (3-ounce can chopped mild or hot)
    1

    nonfat Greek yogurt
    1/2 cup

    salsa (prepared mild or hot)
    1/2 cup

    tomato(es) (diced)
    1 cup