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Tag: quick & easy

  • Fish Tacos

    Fish Tacos

    How to Make Fish Tacos

    Who says Mexican food can’t be healthy? This recipe proves it can be healthy and delicious! Impress your guests with this quick and easy dish. You can use any firm white fish for this recipe, or even extra-firm tofu for a vegetarian option.


    10 min prep time


    7 min cook time


    8servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl whisk together the salsa, lime juice, cilantro, chili powder, salt, and pepper. Set aside.
    2. Coat a large sauté pan with cooking spray. Sauté fish over medium heat for 2 minutes on each side. Pour salsa mixture over fix and sauté an additional 3 minutes.
    3. Remove the fish from the pan and flake with a fork, mixing in the salsa mixture.
    4. In a small bowl combine the yogurt and hot sauce. Evenly divide the fish among 8 tortillas and top each with a dollop of the yogurt sauce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Seafood
    Quick & Easy
    Dinner
    Gluten-Free
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      18g

    • Potassium
      440mg
      9%

    Ingredients

    salsa or pico de gallo
    1/2 cup

    lime (juiced)
    1

    chopped fresh cilantro
    1 tbsp

    chili powder
    1 tsp

    nonstick cooking spray
    1

    firm white fish such as tilapia or halibut
    1 1/4 lbs

    Greek plain yogurt
    1/2 cup

    hot sauce
    1 tbsp

    6-inch corn tortillas (warmed)
    8

  • Fish Fillets with Fresh Rosemary

    Fish Fillets with Fresh Rosemary

    How to Make Fish Fillets with Fresh Rosemary

    Try this light yet tasty recipe for a homemade Valentine’s Day dinner. It requires just 6 ingredients and can be ready minutes.


    5 min prep time


    2servings


    3 ounces fish

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Place the rosemary in a single row in a small baking pan, such as an 8-inch square pan. Top with the fish. Brush the fish with the oil. Sprinkle with the lemon juice, salt, and pepper.
    2. Bake for 7 to 8 minutes or until the fish flakes easily when tested with a fork.
    Low Carb
    Seafood
    Gluten-Free
    Dinner
    Quick & Easy
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      3 ounces fish


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      65mg

      22%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      24g

    Ingredients

    fresh rosemary sprigs (4-6 sprigs)
    6 sprig

    trout or sole fillets (about 1/4 inch thick, rinsed and patted dry)
    8 oz

    olive oil
    1/2 tsp

    fresh lemon juice
    1 tsp

    salt
    1/8 tsp

    pepper
    1/8 tsp

  • Farro, Edamame, And Dried Cranberry Salad

    Farro, Edamame, And Dried Cranberry Salad

    How to Make Farro, Edamame, And Dried Cranberry Salad


    5 min prep time


    15 min cook time


    4servings


    1 cup plus 2 tablespoons

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook farro according to package directions, drain in fine-mesh sieve, run under cold water to quickly cool, and shake off excess liquid.
    2. Place in bowl with remaining ingredients. Toss well.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup plus 2 tablespoons


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      425mg
      9%

    Ingredients

    farro (pearled)
    3/4 cup

    fresh shelled edamame
    1 cup

    celery (chopped)
    1/2 cup

    red onion (diced)
    1/3 cup

    walnuts (chopped)
    2 oz

    cranberries (dried)
    1/4 cup

    cilantro (fresh cilantro or parsley, chopped)
    1/4 cup

    lemon zest (grated)
    2

    lemon juice
    1 tbsp

    sugar
    1 tbsp

    canola oil
    2 tbsp

  • Fall Granola with Pumpkin Seeds

    Fall Granola with Pumpkin Seeds

    How to Make Fall Granola with Pumpkin Seeds

    This granola can make a satisfying snack on it’s own or your can use it to top yogurt or oatmeal. This recipe uses agave nectar, a popular alternative to sugar or honey. However, you should still count the carbs in agave like any other carbohydrate and keep portions small.


    10 min prep time


    14servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 300 degrees F. Line a baking sheet with parchment paper.
    2. In a small bowl, whisk together agave nectar and Splenda Brown Sugar blend.
    3. In a medium bowl, mix together all remaining ingredients. Pour agave nectar over mixture and stir to coat.
    4. Spread oat mixture on baking sheet and bake for 30 minutes. Let cool and store in airtight container.
    Low Sodium
    Kid Friendly
    Quick & Easy
    Snacks
    Vegetarian
    Breakfast and Brunch
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        11g

    • Protein
      4g

    • Potassium
      110mg
      2%

    Ingredients

    agave nectar
    1/3 cup

    low-calorie brown sugar substitute
    3 tbsp

    old-fashioned rolled oats
    2 cup

    ground cinnamon
    1/2 tsp

    ground nutmeg
    1/8 tsp

    roasted pumpkin (pepita) seeds
    2/3 cup

    cranberries (dried)
    2/3 cup

    walnuts (chopped)
    1/2 cup

  • Eye Of Round Roast With Garlic Onions

    Eye Of Round Roast With Garlic Onions

    How to Make Eye Of Round Roast With Garlic Onions


    10 min prep time


    1 hr cook time


    8servings


    3 ounces cooked beef and 2 tablespoons onion mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 475°F. Combine the coffee granules, chili powder, salt, and pepper and press the mixture on all sides of the beef. Place the roast in the center of a 13 × 9-inch baking pan, arrange onions and garlic around, and drizzle with oil. Bake 20 minutes, turning the beef and stirring the onion mixture after 10 minutes.
    2. Reduce oven temperature to 300°F (do not remove roast from oven). Bake 30 minutes or until a thermometer registers 120°F. Turn off oven. Place the roast on a cutting board and let stand 10 minutes before thinly slicing against the grain. Stir the water into the onion mixture in the pan, scraping the bottom and sides of the pan, and place in oven while the beef is resting. Serve with beef.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Dinner
    Main Dish
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      3 ounces cooked beef and 2 tablespoons onion mixture


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      335mg

      15%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      27g

    • Potassium
      310mg
      7%

    Ingredients

    instant coffee granules
    1 tbsp

    chili powder
    1 tbsp

    salt
    1 tsp

    black pepper
    1/2 tsp

    eye-of-round roast (trimmed)
    1

    onion(s) (cut in 1/4-inch thick wedges)
    8 oz

    whole head garlic (about 12–16 cloves, peeled only)
    1

    canola oil
    1 tbsp

    water
    1/2 cup

  • Eggplant Lasagna Roulades

    Eggplant Lasagna Roulades

    How to Make Eggplant Lasagna Roulades

    These roulades make for an elegant—yet easy and nutritious—weeknight dinner. Eggplant slices cook more quickly than lasagna noodles and add nonstarchy vegetables that casseroles and noodle dishes are often missing.


    15 min prep time


    37 min cook time


    5servings


    2 roulades

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375° F. Coat an 8×11-inch glass baking dish with cooking spray. Set aside.
    2. Peel eggplant and slice lengthwise into 10 slices. Lay in a microwave-safe dish and add 1 cup of water. Microwave the eggplant for 7 minutes. Remove the eggplant from the pan and set aside to cool.
    3. In a small mixing bowl, mix together the ricotta cheese, egg whites, garlic and dried Italian seasoning.
    4. Pour 1 cup of the marinara sauce into the prepared baking dish. Spread to coat the bottom.
    5. Spoon a scant 1/4 cup of ricotta filling onto one end of an eggplant slice. Roll gently to make a roulade. Place the roulade seam side down in the pan. Repeat for remaining 9 slices of eggplant.
    6. Pour remaining marinara sauce over the top of the eggplant and spread to coat.
    7. Sprinkle the shredded Parmesan cheese over the top and bake for 30 minutes.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Vegetarian
    Foodie
    Quick & Easy
    Main Dish
    Dinner
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    Nutrition facts

    5 Servings



    • Serving Size

      2 roulades


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      35mg

      12%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        14g

    • Protein
      18g

    • Potassium
      760mg
      16%

    Ingredients

    Nonstick cooking spray
    1

    eggplant
    2 lbs

    water
    1 cup

    ricotta cheese (fat-free)
    2 cup

    egg whites
    2

    garlic (minced)
    2 clove

    Italian seasoning (dried)
    1 tbsp

    marinara sauce (24.5-ounce jar, light in sodium)
    1

    Parmesan cheese (shredded)
    2 tbsp

  • Edamame and Pasta with Feta

    Edamame and Pasta with Feta

    How to Make Edamame and Pasta with Feta

    Serve up this unique pasta dish with some lightly dressed greens. It also makes a great lunch that you can bring to the office.


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions, omitting any salt or fats and adding the edamame during the last 2 minutes of cooking time.
    2. In a small bowl, combine the tomatoes, olives, basil, rosemary (optional), garlic, and pepper flakes. Toss to blend and set aside.
    3. Drain the pasta and edamame in a colander, place on a serving platter or pasta bowl, squeeze lemon over all, top with feta, and mound the tomato mixture in the center.
    Fiber Focused
    Italian
    Mediterranean
    Lunch
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      235

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      5mg

      2%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      13g

    Ingredients

    uncooked whole-grain penne or rotini pasta
    4 oz

    fresh or frozen shelled edamame
    8 oz

    grape tomatoes (quartered)
    1 1/2 cup

    Kalamata olives (pitted, coarsely chopped)
    16

    chopped fresh basil leaves, or 2 Tsps. dried basil leaves
    2 tbsp

    rosemary leaves (crumbled (optional))
    1/2 tsp

    medium garlic (minced)
    1 clove

    crushed red pepper flakes (optional)
    1/8 tsp

    medium lemon (halved, optional)
    1

    feta cheese (reduced-fat, crumbled)
    2 oz

  • Egg and Avocado Toasts

    Egg and Avocado Toasts

    How to Make Egg and Avocado Toasts

    This avocado toast gets a boost of protein by adding a poached egg and a dollop of Greek yogurt. Serve these low-cost egg toasts with a green salad tossed in a light balsamic vinaigrette for a balanced breakfast or lunch filled with protein, veggies, and healthy fats.

     


    15 min prep time


    4servings


    1 toast

    Print Recipe >

    Step-By-Step Instructions:

    1. To poach each egg, fill a 1-cup microwaveable bowl or teacup with 1/2 cup water. Gently crack an egg into the water, making sure it’s completely submerged. Cover with a saucer and microwave on high for about 1 minute, or until the white is set and the yolk is starting to set but still soft (not runny).
    2. Toast the bread and spread each piece with 1/4 of the mashed avocado.
    3. Sprinkle avocado with the salt (optional) and pepper. Top each piece with a poached egg. Top the egg with 1 Tbsp. Greek yogurt.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Dinner
    Lunch
    Breakfast and Brunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 toast


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      185mg

      62%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        4g

    • Protein
      12g

    • Potassium
      330mg
      7%

    Ingredients

    eggs
    4

    hearty whole grain bread
    4 slice

    avocado (mashed)
    1

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Easy Half-Mashed Potatoes with Cauliflower

    Easy Half-Mashed Potatoes with Cauliflower

    How to Make Easy Half-Mashed Potatoes with Cauliflower

    We replaced half the potatoes with cauliflower for a lower carb, diabetes-friendly version of classic mashed potatoes. Leaving the skin on the potatoes adds additional fiber and nutrients. Pair this side dish with Roast Beef with Creamy Horseradish Sauce for a comforting meat-and-potatoes meal that fits in any diabetes or heart-healthy meal plan!


    15 min prep time


    20 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add potatoes to a large soup pot. Cover with cold water and bring to a boil. Cook for 15 minutes. Add cauliflower to pot, return to a boil, and cook for 5 more minutes.
    2. Drain potatoes and cauliflower and return to pot.
    3. Add remaining ingredients and mash mixture with a potato masher. Mix with an electric mixer on low-speed for about 1 minute.
    Comfort Food
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    fingerling potatoes (cut into 1-inch rounds with skin-on)
    1 (24-oz) bag

    frozen cauliflower florets
    1 (16-oz) package

    skim milk
    1/3 cup

    Smart Balance margarine
    5 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes

    How to Make Double-Duty Banana Pancakes

    Double-Duty Banana Pancakes are a delightful breakfast treat that combines the natural sweetness of ripe bananas with the hearty goodness of buckwheat pancake mix. This quick and easy recipe, perfect for busy mornings, yields fluffy pancakes with a hint of banana flavor in every bite. 

    With just four simple ingredients, you can whip up a batch in no time for a comforting and satisfying meal that’s low in sodium and packed with potassium and fiber. Ideal for pancake lovers looking for a healthier option, these pancakes are sure to become a breakfast favorite!


    7 min prep time


    6 min cook time


    4servings


    2 pancakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Mash one half of the banana slices and place in a medium bowl with the pancake mix and the milk. Stir until just blended.

    2. Place a large nonstick skillet over medium heat until hot. (To test, sprinkle with a few drops of water. If the water drops “dance” or jump in the pan, it’s hot enough.) Coat the skillet with nonstick cooking spray, add two scant 1/4 cup measures of batter, and cook the pancakes until puffed and dry around the edges, about 1 minute.

    3. Flip the pancakes and cook until golden on the bottom. Place on a plate and cover to keep warm.

    4. Recoat the skillet with nonstick cooking spray, add three scant 1/4 cup measures of batter, and cook as directed. Repeat with the remaining batter.

    5. Place 2 pancakes on each of 4 dinner plates, top with equal amounts of banana slices, and drizzle evenly with the syrup. If you like, place the dinner plates in a warm oven and add the pancakes as they are cooked.

    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 pancakes


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      200mg
      4%

    Ingredients

    banana(s) (thinly sliced)
    2 med

    buckwheat pancake mix
    1 cup

    skim milk
    2 3/4 cup

    pancake syrup (light)
    4 tbsp