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Tag: budget friendly

  • Easy Egg Muffins

    Easy Egg Muffins

    How to Make Easy Egg Muffins

    These low-carb egg “muffins” are a simple breakfast, great for meal prepping. They store well in the in the fridge for up to a week, or you can freeze them and store for up to three months. This version call for frozen spinach, but you could use 1 cup of any fresh or frozen vegetables that you have on hand. You can eat these muffins as is, or get creative: make a sandwich with toast or a whole-wheat english muffin; cut in half and make a breakfast burrito with some other favorite fillings; or serve on top of a bed of lettuce for a low-carb, veggie-packed breakfast or lunch.


    10 min prep time


    25 min cook time


    12servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray each cup of a muffin pan with one spray of non-stick cooking spray.

    2. Add 1 heaping tablespoon of the thawed spinach to the bottom of each muffin cup in the muffin tin.

    3. In a medium bowl, whisk together the eggs, egg whites, yogurt, salt and pepper. Evenly divide the egg mixture among the 12 muffin cups. Top each egg muffin with 1 teaspoon of parmesan cheese.

    4. Place in the oven and bake for 20-25 minutes or until the eggs are slightly firm to touch. Remove from the oven and set aside to cool for 5 minutes.

    5. Remove from the muffins from the pan and serve or store in an airtight container in the refrigerator for up to one week, or freeze and store in a freezer bag for up to 3 months.

    6. To reheat from the refrigerator, place the muffin uncovered on a plate in the microwave for 30 seconds. To reheat from frozen, place the muffin uncovered on a plate in the microwave for 1 minute.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Easy Pantry Recipes
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      106mg
      2%

    Ingredients

    nonstick cooking spray
    1 whole

    frozen spinach (thawed and moisture squeezed out)
    1 cup

    eggs (6 eggs plus 4 egg whites)
    10 whole

    Plain Nonfat Greek yogurt
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated)
    1/4 cup

  • Canned Protein Burger

    Canned Protein Burger

    How to Make Canned Protein Burger

    You don’t need fresh ground meat to make a delicious burger. With this budget-friendly option, you can use any canned meat such as tuna, salmon, or chicken. You could serve this like a traditional burger on a whole-wheat but with cheese, lettuce, and tomato. Or, for a low carb option, serve in a lettuce wrap topped with salsa and avocado. You could also chop up the patties and use them as a filling for a taco or burrito. The patties also freeze well, so you can make a bunch and save for a super quick dinner or lunch.


    6servings


    1 patty

    Print Recipe >

    Step-By-Step Instructions:

    1. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 3 months (freeze cooked burgers only, do not freeze the raw burgers).
    2. Add olive oil to a non-stick skillet over medium heat. Fry burgers on each side for 3-4 minutes. Work in batches if your pan is not big enough to hold all 8 burgers.
    3. In a bowl, mix together the canned protein, breadcrumbs, lite mayonnaise, onion, bell pepper, egg, salt and pepper until combined. Form the mixture into 6 patties.
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 patty


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      140mg
      3%

    Ingredients

    olive oil
    1 tbsp

    black pepper
    1/2 tsp

    salt
    1/2 tsp

    egg
    1

    minced bell pepper
    1/4 cup

    minced onion
    1/4 cup

    light mayonnaise
    1/4 cup

    whole grain bread crumbs
    1/2 cup

    canned protein such as tuna, salmon, or chicken
    2 (6-oz) cans (12 oz total)

  • Herby Bean Dip

    Herby Bean Dip

    How to Make Herby Bean Dip

    Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It’s also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they’re not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!


    5 min prep time


    0 min cook time


    10servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.
    2. Add all ingredients to a bowl and mash with a fork or potato masher to combine.
    Veggie Rich
    Low Sodium
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Latin American
    Kid Friendly
    Vegetarian
    Snacks
    Quick & Easy
    No Cook
    Lunch
    Easy Pantry Recipes
    Budget Friendly
    Appetizers
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    Nutrition facts

    10 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      2g

    • Potassium
      120mg
      3%

    Ingredients

    ground black pepper
    1/4 tsp

    fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup

    garlic (minced)
    1 clove

    water
    1/4 cup

    low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup

  • Hard Boiled Egg

    Hard Boiled Egg

    How to Make Hard Boiled Egg

    Eggs are naturally diabetes-friendly food that are packed with protein and low-carb. Plus, they make for great ingredients in a number of different recipes, including our Easy Egg Salad. It seems like there are hundreds of recipes for hard-boiled eggs online, but this one from Chef Jennifer Lamplough is our favorite because it’s nearly full-proof and gives consisent results. Her secret? Buy and refrigerate the eggs you plan to hard boil 10 days to 2 weeks before you hard boil them. Older eggs hard boil and peel better than fresh eggs. Also, if you overcook them, the yolk will get a greenish ring around it. This scares a lot of first-time cooks, but don’t worry. It’s perfectly fine to eat, it just means it’s slightly overcooked.


    2 min prep time


    20 min cook time


    6servings


    1 egg

    Print Recipe >

    Step-By-Step Instructions:

    1. Lay the eggs in a single layer on the bottom of a large sauce pan and cover with cold water so that there is about an inch of water over the eggs.
    2. Place the pan on a stovetop burner but before turning on the heat, set a timer for 20 minutes.
    3. Start the timer then turn the heat to high and bring to a boil. Once boiling, reduce to a gentle simmer and simmer until the timer goes off.
    4. When the timer goes off, immediately drain the water from the pan then gently shake the eggs in the pan to crack the shells.
    5. Cover in ice water and let sit in the ice water for 15 minutes.
    6. Drain the ice water, then gently roll each egg on a paper towel to loosen the shell, and peel the shell off of the egg.
    7. Store in an airtight container in the refrigerator for up to one week.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Snacks
    Breakfast and Brunch
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 egg


    • Amount per serving



      Calories





      78

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      187mg

      62%

    • Sodium
      62mg

      3%

    • Total Carbohydrate
      0.6g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0.6g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      63mg
      1%

    Ingredients

    eggs
    6 large

    water
    4 cup

  • Easy Egg Salad

    Easy Egg Salad

    How to Make Easy Egg Salad

     Egg salad is a super-simple and low-carb recipe that taste’s great on it’s own, but also shines in a number of other meals. Perfect for leftovers, it’s also inexpensive and very tasty, so go ahead and make a double batch to have on hand. 

    Serve the salad on a bed of salad greens, on whole grain toast, in a whole grain tortilla wraps, on whole grain crackers, or with whole grain tortilla chips as a snack.


    5 min prep time


    20 min cook time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place eggs in a saucepan and ensure they are covered in water. Place saucepan on heat and bring to a boil. Turn off the heat, cover, and let the eggs cook for 9-12 minutes. Place eggs in an ice bath and peel eggs. 

    2. Cut hard boiled eggs in half and remove three of the yolks from the 6 eggs (you should end up with 6 egg whites and 3 egg yolks total). Add to a medium bowl and lightly mash with a fork.

    3. Add the remaining ingredients and stir to combine.

    4. Store in an airtight container in the refrigerator for up to one week.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    Easy Pantry Recipes
    Salads
    Vegetarian
    Sandwiches
    Breakfast and Brunch
    Budget Friendly
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      190mg

      63%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      6g

    • Potassium
      91mg
      2%

    Ingredients

    black pepper
    1/4 tsp

    light mayonnaise
    1/4 cup

    Dijon Mustard
    1 tsp

    celery (diced)
    1 stalks

    eggs
    6 large

  • Basic Bean Burger

    Basic Bean Burger

    How to Make Basic Bean Burger

    Looking for a tasty, protein-filled burger that’s budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.


    10 min prep time


    15 min cook time


    8servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
    2. Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
    3. Form bean mixture into 8, 1/2-inch thick patties.
    4. Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
    5. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    Vegetarian
    Sandwiches
    Easy Pantry Recipes
    Dinner
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      330mg
      7%

    Ingredients

    canned beans (any type) (drained and rinsed)
    2 15-ounce cans

    yellow onion (minced)
    1/2 cup

    cooked whole grain such as brown rice, oatmeal, or quinoa
    1 cup

    eggs
    1 large

    garlic powder
    1 tsp

    salt
    1/2 tsp

    ground black pepper
    1/2 tsp

    nonstick cooking spray
    1

  • Avocado Toast with Turkey Bacon and Tomato

    Avocado Toast with Turkey Bacon and Tomato

    How to Make Avocado Toast with Turkey Bacon and Tomato

    Avocado toast is a quick and easy go-to breakfast that incorporates healthy fat, whole grains, and protein. Change things up by substituting the turkey bacon with an over-easy egg or sliced hard-boiled egg.

    Complete your Plate: For a hearty, filling breakfast, add a 1/2 cup of nonfat, plain Greek yogurt topped with a handful of blueberries.
     


    5 min prep time


    8 min cook time


    2servings


    1 avocado toast

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a medium skillet with nonstick cooking spray and place it over medium heat until hot. Add the turkey bacon and cook until crispy, 8 minutes, flipping the slices over halfway through. Transfer the bacon to a paper towel–lined plate.

    2. Scoop out the flesh from each avocado half onto a slice of toasted bread. Mash the avocado with a fork until flattened. Sprinkle with sea salt and black pepper.

    3. Top each avocado toast with 1 slice of turkey bacon and half of the tomato slices.

    Fiber Focused
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 avocado toast


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        1g

        2%

    • Protein
      8g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lean turkey bacon
    2 slices

    ripe avocado (pitted and halved)
    1 whole

    100% whole-wheat bread (toasted)
    2 slices

    salt
    1/8 tsp

    black pepper
    1/8 tsp

    plum tomato (thinly sliced)
    1 whole

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Easy Beef Chili

    Easy Beef Chili

    How to Make Easy Beef Chili

    This diabetes-friendly dish is filled with lean beef—which provides 10 essential nutrients, including protein and iron—and beans, which provide fiber and more protein. It’s a warming, nutritious meal you can feel good about serving to your entire family.

    Complete your plate: Top the chili with a dollop of Greek yogurt and Almost Smooth Salsa. Add a veggie-rich side dish, like this Kale Apple Slaw.

     


    15 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive or canola oil in a medium pot over medium heat. When the oil is shimmering, add the onion, garlic, and jalapeño and cook until the onion is translucent and the garlic is fragrant, 3 minutes.

    2. Add the ground beef and cook until browned, 8 minutes, breaking up the pieces using the back of a wooden spoon while cooking.

    3. Add the remaining ingredients to the pot and stir to combine. Raise the heat to high and bring the mixture to a boil. 

    4. Then lower the heat to medium low and simmer, covered, until the beef is cooked through and the flavors combine, 30 minutes. Stir occasionally during cooking time.

    5. Remove the chili from the heat and allow to cool for 10 minutes before serving.

    Fiber Focused
    Comfort Food
    American
    Easy Pantry Recipes
    Soup
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      22g

    • Potassium
      932mg
      20%

    Ingredients

    olive oil
    2 tbsp

    onion(s) (chopped)
    1 med

    garlic (minced)
    2 clove

    jalapeño pepper (seeds removed, minced)
    1 whole

    lean ground beef
    1 lbs

    low-sodium kidney beans (rinsed and drained)
    1 (15.5-oz) can

    low-sodium cannellini or great northern beans (rinsed and drained)
    1 (15-oz) can

    low-sodium black beans (rinsed and drained)
    1 (15.5-oz) can

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato paste
    1 (6-oz) can

    low-sodium beef broth
    1 cup

    chili powder
    2 tbsp

    dried oregano
    2 tsp

    ground cumin
    1 tsp

    stevia brown sugar blend
    1/2 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

  • Mashed Red Potatoes

    Mashed Red Potatoes

    How to Make Mashed Red Potatoes

    Red potatoes have a waxy texture, and they stay firmer than other potatoes when cooked, giving these simple mashed potatoes a chunky texture. Leave the skin on for a pop of color and more fiber. 

    Complete your plate: For a classic “meat-and-potatoes” meal, pair with Southwest-Style Turkey Meatloaf and a simple Green Salad with Orange and Avocado.

     


    15 min prep time


    20 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Pour 1/4 cup of water into a medium pot fitted with a steamer basket and bring to a boil over high heat. Add the red potatoes, cover, and reduce the heat to medium. Cook until the potatoes are tender, 25–30 minutes. Set aside to cool.

    2. In a small saucepan, heat the milk and butter over medium heat until the butter melts, 2 minutes. Remove the saucepan from the heat and set aside to slightly cool.

    3. Add the potatoes to a large bowl and, using a potato masher, mash until almost smooth. Add the milk mixture, salt, and black pepper and mix until well combined.

    Low Sodium
    Comfort Food
    Easy Pantry Recipes
    Vegetarian
    Sides
    Gluten-Free
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      540mg
      11%

    Ingredients

    red potatoes (washed and cut into 1-inch cubes)
    2 lbs

    1% milk
    1/2 cup

    butter (unsalted)
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp