Grilled chicken sandwich
Makes 2 servings | Prep: 5 min | Cook: 20 min
Ingredients
- 8 oz boneless, skinless chicken breasts
- A pinch of salt
- 4 slices whole wheat bread
- 2 Tbsp mayonnaise
- 2 slices tomato
- 2 lettuce leaves
Preparation
- Season chicken with salt and pepper. Grill chicken, 5-10 minutes on each side, until done. Slice chicken into thin slices. Leftover chicken works great here, too!
- Build each sandwich using half of the cooked chicken, 2 slices of bread, 1 tablespoon mayo, 1 tomato slice, and 1 lettuce leaf.
Nutrition
Serving size: 1 sandwich
Calories: 480 | total fat: 18 g | saturated fat: 4 g | sodium: 583 mg | cholesterol: 102 mg | total carbs: 33 g | fiber: 5 g | sugars: 4 g | protein: 45 g | potassium: 582 mg
Southwest corn & black bean salad
Makes 6 servings | Prep: 10 min | Cook: 0 min
Ingredients
- 3 Tbsp olive oil
- 2 Tbsp white vinegar
- 1 lime, juiced
- 1 tsp chili powder
- ½ tsp cumin
- ½ tsp pepper
- 1 dash salt
- 2 heads romaine lettuce, chopped
- 2 cups frozen corn kernels, thawed
- 1 can low-sodium black beans, rinsed
- 1 cup grape tomatoes, halved
- ½ red onion, chopped
- ½ cup fresh cilantro, chopped
Preparation
- Whisk oil, vinegar, lime juice, spices, salt, and pepper together.
- In a large bowl, combine remaining ingredients. Pour dressing over vegetables and toss to coat.
Nutrition
Serving size: 2 cups
Calories: 255 | total fat: 8 g | saturated fat: 1 g | sodium: 59 mg | cholesterol: 0 mg | total carbs: 39 g | fiber: 14 g | sugars: 6 g | protein: 10 g | potassium: 1,039 mg*
*Potassium may need to be limited based on your lab values. Substitute bell pepper for tomato to lower potassium.
Pita zucchini pizza
Makes 1 serving | Prep: 5 min | Cook: 10 min
Ingredients
- 1 6-inch whole wheat pita bread
- 1 tsp olive oil
- 1 clove garlic, chopped
- ⅓ cup mozzarella cheese, shredded
- ¼ zucchini, thinly sliced
- 8 slices red onion, thinly sliced
- Dash dried oregano (optional)
- Dash crushed red pepper flakes (optional)
Preparation
- Preheat the oven to high broil.
- Brush one side of pita bread with olive oil. Sprinkle it with garlic. Place pita on a baking sheet and broil for 2-3 minutes, until you can smell the garlic.
- Remove “pizza” from the oven. Top with mozzarella, zucchini, and red onion.
- Return pizza to the oven and continue to broil 3-4 minutes, until cheese is melted and veggies are slightly charred.
- Sprinkle with oregano and red pepper flakes if desired.
Nutrition
Serving size: 1 pizza
Calories: 324 | total fat: 15 g | saturated fat: 7 g | sodium: 507 mg | cholesterol: 33 mg | total carbs: 36 g | fiber: 4 g | sugars: 3 g | protein: 15 g | potassium: 267 mg