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Tag: quick & easy

  • Chicken Salad with Strawberries

    Chicken Salad with Strawberries

    How to Make Chicken Salad with Strawberries

    The strawberries and poppy seed dressing give this 5-ingredient salad a refreshing sweet taste that’s still low in carbohydrate.


    10 min prep time


    4servings


    2 cups salad, 1 ½ Tbsp. dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together all salad ingredients
    2. Pour dressing over salad and toss to coat.
    Veggie Rich
    Lunch
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad, 1 ½ Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      10.5g

      13%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      25g

    • Potassium
      560mg
      12%

    Ingredients

    organic baby spinach (5.5 oz bag)
    1 package

    raw almonds (sliced)
    4 tbsp

    strawberries (sliced)
    2 cup

    cooked chicken breast (diced)
    2 cup

    light poppy seed dressing
    6 tbsp

  • Chicken Nacho Casserole

    Chicken Nacho Casserole

    How to Make Chicken Nacho Casserole

    Who said you can’t have “nachos” with diabetes? Try this healthy version that has all the flavor of traditional nachos without all of the extra fat and carbs.


    5 min prep time


    25 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Spray a 2 1/2 quart baking dish with cooking spray.

    2. Season the chicken with black pepper. Spray a large sauté pan with cooking spray and heat over medium-high. Add the chicken and cook for 8 minutes.

    3. Add the diced tomatoes, black beans, chili powder, cumin and garlic powder to the pan. Reduce the heat to low and simmer for 5 minutes.

    4. Pour the chicken mixture into the baking dish. Sprinkle cheese on top and then top with the crushed tortilla chips. Bake 12 minutes or until the cheese is melted.

    CKD Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Kid Friendly
    American
    Holidays & Entertaining
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      699mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    black pepper
    1/8 tsp

    boneless, skinless chicken breasts (cut into small pieces)
    1 lbs

    fire-roasted tomatoes (14.5-oz)
    1 can

    no-salt-added black beans (15 ounces, drained and rinsed)
    1 can

    chili powder
    2 tsp

    cumin
    1/2 tsp

    garlic powder
    1/2 tsp

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

    tortilla chips (about 24 chips, crushed)
    1 1/2 oz

  • Chicken Lettuce Wraps

    Chicken Lettuce Wraps

    How to Make Chicken Lettuce Wraps

    These low-carb little wraps are quick and simple—but they don’t taste it or look it! They’re also a perfect diabetes-friendly lunch option, especially if you have a little leftover grilled or roasted chicken, such as our tasty Roasted Chicken Breasts. Having a party? No one needs to know these are super healthy. In fact, focus on the fun and let your guests assemble their own lettuce wraps!


    15 min prep time


    6servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix green onion, carrots, peanut sauce, and chicken together in a bowl. Divide the mixture evenly among six lettuce leaves.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      104mg
      2%

    Ingredients

    green onion (scallion) (thinly sliced)
    2 stalks

    julienne or matchstick carrots
    6 med

    Asian peanut sauce
    6 tsp

    grilled chicken (finely chopped)
    6 oz

    lettuce (Boston or Bib lettuce work well)
    6 leaves

  • Chicken Caesar Salad Lunch Wraps

    Chicken Caesar Salad Lunch Wraps

    How to Make Chicken Caesar Salad Lunch Wraps

    If you are tired of the same boring sandwich for lunch, try this restaurant-style wrap. Use cooked rotisserie chicken from your grocery store to save time.

     


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all the ingredients except for the tortillas. Coat the salad evenly with the dressing

    2. Spread 1 heaping cup of the chicken salad mixture onto the tortilla. Fold the left and right sides of the wrap in until they touch and roll from the bottom to make a wrap.

    3. Repeat procedure for remaining 3 wraps.

    Veggie Rich
    Fiber Focused
    Italian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      50mg

      17%

    • Sodium
      510mg

      22%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      280mg
      6%

    Ingredients

    cooked chicken (diced )
    1 1/2 cup

    light Caesar salad dressing
    3 tbsp

    Parmesan cheese (freshly shredded)
    3 tbsp

    romaine lettuce (chopped)
    4 cup

    tortillas (10-inch, low-carb)
    4 med

  • Chicken and Wild Rice Soup

    Chicken and Wild Rice Soup

    How to Make Chicken and Wild Rice Soup

    Wild rice is a whole-grain and a healthier option than white rice. This soup is hearty and perfect on a cold winter day.


    20 min prep time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Melt the margarine in a large soup pot over medium-high heat. Add the onion and sauté for 3 minutes or until clear. Add the carrots, celery, and mushrooms, and sauté for 5 minutes.
    2. Add the chicken broth, water, thyme, black pepper, and salt.
    3. In a small cup, mix together the corn starch and 1 Tbsp. cold water. Add the mixture to the soup.
    4. Bring to a boil and stir in the rice.
    5. Reduce heat, cover, and simmer for 45 minutes. Add the cooked chicken and stir well.
    Comfort Food
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      25mg

      8%

    • Sodium
      395mg

      17%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      14g

    • Potassium
      360mg
      8%

    Ingredients

    margarine (trans-fat-free)
    2

    medium onion (diced)
    1

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    white (button) mushrooms (diced)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    44 oz

    water
    1 cup

    dried thyme (dried)
    1/4 tsp

    black pepper
    1/4 tsp

    salt (optional)
    1/4 tsp

    Cornstarch
    1 tbsp

    cold water
    1 tbsp

    wild rice
    1 cup

    cooked chicken (diced)
    2 cup

  • Chicken and Spinach Enchiladas

    Chicken and Spinach Enchiladas

    How to Make Chicken and Spinach Enchiladas

    Trying to eat more veggies? Here’s a great way to incorporate veggies into an everyday dish. Short on time? Use a cooked rotisserie chicken from your local grocery store.


    20 min prep time


    5servings


    2 enchiladas

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a large metal or glass baking dish with cooking spray.
    2. In a small bowl, combine spinach, garlic, cumin, cilantro, pepper, cheddar cheese, and parmesan cheese; mix to incorporate. Add shredded chicken; mix to incorporate.
    3. Scoop 1/4 cup chicken-spinach mixture into a tortilla. Roll tortilla and place seam side down in a baking dish. Repeat process for remaining 9 tortillas.
    4. Pour enchilada sauce over tortillas. Bake 25 minutes.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Quick & Easy
    Main Dish
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2 enchiladas


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      50mg

      17%

    • Sodium
      455mg

      20%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        1g

    • Protein
      23g

    • Potassium
      545mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cooked chicken breast (shredded)
    8 oz

    frozen spinach (chopped, thawed and drained)
    9 oz

    garlic (minced)
    1 clove

    cumin
    1/2 tsp

    fresh cilantro
    1 tbsp

    black pepper
    1/4 tsp

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

    Parmesan cheese (freshly grated)
    3 tbsp

    corn tortillas (6-inch, heated)
    10

    canned green enchilada sauce
    8 oz

  • Chicken and Black Bean Burritos

    Chicken and Black Bean Burritos

    How to Make Chicken and Black Bean Burritos

    Here’s how to make a restaurant-style burrito fresh at home. You could also substitute lean beef or pork for chicken in this recipe.


    15 min prep time


    4servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Spread 3 Tbsp. mashed avocado on 1 tortilla. Top with 2 Tbsp. pico de gallo, 1/2 cup chicken, 1/4 cup black beans, 1 1/2 Tbsp. cheese, 1/4 cup lettuce and 1/4 cup diced tomatoes.
    2. Fold into burrito. Repeat procedure for remaining 3 burritos.
    Fiber Focused
    Mexican/Southwestern
    Lunch
    Quick & Easy
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      370

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        19g

        68%
      • Total Sugars
        4g

    • Protein
      37g

    • Potassium
      770mg
      16%

    Ingredients

    avocado (mashed)
    1

    large low-carb whole wheat tortillas
    4

    pico de gallo or salsa
    1/2 cup

    shredded cooked chicken breast
    2 cup

    black beans (rinsed and drained )
    1 cup

    reduced-fat shredded cheddar cheese
    6 tbsp

    shredded lettuce
    1 cup

    diced tomatoes
    1 cup

  • Cauliflower “Rice” Salad

    Cauliflower “Rice” Salad

    How to Make Cauliflower “Rice” Salad

    This low-carb dish pairs nicely with just about everything and takes little time to make too.


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cauliflower “rice” can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process).
    2. In a large bowl, combine the cauliflower rice, cucumber, tomatoes, green onion, and olives.
    3. In a small bowl, whisk together the vinegar, oil, and mustard.Pour dressing over salad and toss to combine.
    4. Pour dressing over salad and serve with reduced fat feta cheese if desired.
    Low Carb
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower “rice”
    12 oz

    cucumber(s) (diced)
    1 cup

    grape tomatoes (cut in half)
    1 cup

    green onions (sliced)
    2

    Kalamata olives (sliced)
    3 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

  • Caribbean Bean Dip

    Caribbean Bean Dip

    How to Make Caribbean Bean Dip

    Make this dip and store it in the fridge so you can snack on it with some fresh veggies throughout the week. You can also enjoy it with baked tortilla chips or pita wedges if it fits with your meal plan.


    8servings


    3½ Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree all ingredients except the green onion in a blender until smooth. Top with green onion and serve with tortilla chips or fresh vegetables.
    Low Sodium
    Low Carb
    Caribbean
    Vegetarian
    Snacks
    Quick & Easy
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      3½ Tbsps.


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      3g

    Ingredients

    organic black beans (15.5-ounce, drained)
    1 can

    Hass avocado (peeled and sliced)
    1/2

    lemon juice
    3 tbsp

    cilantro (roughly chopped)
    2 tbsp

    ground cayenne red pepper
    1/4 tsp

    ground cumin
    1/4 tsp

    sea salt, or to taste
    1/4 tsp

    green onions (thinly sliced)
    3 tbsp

  • Caprese Turkey Burger

    Caprese Turkey Burger

    How to Make Caprese Turkey Burger

    Caprese salad is a simple Mediterranean salad made with tomatoes, fresh mozzarella, and basil. Here we combine these flavors in a burger for a mouthwatering meal.


    15 min prep time


    6servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a medium bowl, mix together turkey, garlic powder and black pepper. Divide turkey into six equal portions, shaping into a patty.
    3. Place patties on grill rack; grill 3-4 minutes per side or until juices run clear.
    4. In a small bowl, whisk together ketchup and balsamic vinegar.
    5. Place burger on sandwich thin and top with 1 Tbsp. ketchup mixture, 1 tomato slice, 1 slice cheese and 3 basil leaves. Repeat process for remaining 5 burgers.
    CKD Dialysis
    Fiber Focused
    Kidney-Friendly
    Grilling
    Mediterranean
    Sandwiches
    Lunch
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0.1g

    • Cholesterol
      65mg

      22%

    • Sodium
      420mg

      18%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      22g

    • Potassium
      430mg
      9%

    Ingredients

    lean ground turkey
    1 lbs

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    whole wheat sandwich thins
    6

    ketchup
    6 tbsp

    balsamic vinegar
    3 tbsp

    tomato(es) (cut into 6 thick slices)
    2

    fresh mozzarella (cut into 6 thin slices)
    2 oz

    fresh basil leaves
    18