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Tag: gluten-free

  • Greek Yogurt-Marinated Chicken

    Greek Yogurt-Marinated Chicken

    How to Make Greek Yogurt-Marinated Chicken

    A simple marinade using the versatile ingredient Greek yogurt makes this tender, flavor-packed chicken dish a crowd-pleaser at dinner-time! Toss vegetables like Brussels sprouts or broccoli onto the pan to bake alongside the chicken for an easy sheet-pan dinner. 
    Double up: Make extra chicken tonight and use the leftovers for our Mediterranean Chicken Pita for lunch tomorrow.


    10 min prep time


    40 min cook time


    6servings


    about 4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the chicken breasts in a gallon-size resealable plastic bag. Set aside.
    2. In a small mixing bowl, combine the remaining ingredients to make the
      marinade. Pour the marinade over the chicken to coat. Squeeze any extra air out of the bag and seal it.
    3. Marinate the chicken in the refrigerator for at least 1 hour or overnight.
    4. Once the chicken has finished marinating, discard any unabsorbed marinade. Cook the chicken in the oven at 400° F for 35 to 40 minutes, or until the internal temperature reaches 165° F.
    Low Carb
    CKD Dialysis
    Kidney-Friendly
    Budget Friendly
    Dinner
    Gluten-Free
    Main Dish
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      about 4 oz


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      75mg

      25%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      29g

    • Potassium
      250mg
      5%

    Ingredients

    boneless, skinless chicken breasts
    1 3/4 lbs

    Plain Nonfat Greek yogurt
    2/3 cup

    olive oil
    1 tbsp

    lemon (zested and juiced)
    1

    garlic (crushed or minced)
    1 clove

    dried oregano
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Grilled Salmon with Mango and Tomato Salsa

    Grilled Salmon with Mango and Tomato Salsa

    How to Make Grilled Salmon with Mango and Tomato Salsa

    Mango and other fruit can add a slight sweetness to any salsa. It works particularly well with this slightly spicy salmon dish. Grilling salmon fillets with the skin on makes them easier to flip and helps prevent sticking. Oiling your grill grates can also prevent sticking: dip a balled up paper towel in oil and rubbing lightly over clean grill grates.

    You could also cook the salmon in the oven: Preheat oven to 425 degrees and bake the salmon in a shallow baking pan for about 10 minutes or until cooked through.


    15 min prep time


    10 min cook time


    6servings


    1 salmon filet (4 oz) with 1/2 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium high heat.
    2. In a small bowl, combine chili powder, cumin, garlic powder, cinnamon, and salt. Sprinkle the spice mixture evenly over the salmon fillets.
    3. Lightly oil the grill grates with the canola oil. Place the salmon on the grill, skin side down. Cook uncovered for 7 to 8 minutes, turning halfway through. The salmon is done when it flakes easily with a fork.
    4. While salmon is cooking, combine mango, tomatoes, cilantro, and half of the lemon juice in a medium bowl.
    5. Remove salmon from grill and spritz with remaining lemon juice. Serve each fillet with 1/2 cup salsa.
    Low Carb
    Grilling
    Seafood
    Vegetarian
    Quick & Easy
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    6 Servings



    • Serving Size

      1 salmon filet (4 oz) with 1/2 cup salsa


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      23g

    • Potassium
      640mg
      14%

    Ingredients

    chili powder
    1 tbsp

    cumin
    1 tbsp

    garlic powder
    1/4 tsp

    ground cinnamon
    1/4 tsp

    salt
    1/4

    salmon with skin on (cut into 6 (4-oz) fillets)
    1 1/2 lbs

    canola oil
    1 tbsp

    diced mango
    1 1/2 cup

    diced tomatoes
    1 1/2 cup

    lemon (juiced, divided use)
    1

    chopped fresh cilantro
    1/2 cup

  • Pecan-Crusted Pork Tenderloin with Apples and Onions

    Pecan-Crusted Pork Tenderloin with Apples and Onions

    How to Make Pecan-Crusted Pork Tenderloin with Apples and Onions

    This recipe comes together quickly, with the perfect combination of sweet and savory ingredients. It’s sure to please!


    10 min prep time


    30 min cook time


    6servings


    2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F.
    2. In a small bowl, combine sage, garlic, salt, pepper, 1 tsp olive oil, and pecans. Mix well. Pat pork tenderloin dry and brush with 2 tbsp olive oil. Top with a layer of pecan mixture and set aside.
    3. Heat remaining 2 tsp olive oil in a large ovenproof skillet over medium heat. Add onion and apples and saute for 5 minutes. Move apples and onions to the sides of the pan, and place the pork tenderloin in the center. Move the pan to the preheated oven, and cook for 20-25 minutes, or until the internal temperature reaches 145 degrees F.
    4. To serve, cut pork into 12 equal slices and top with apple and onion mixture.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      2 slices (about 4 oz) pork and 3 tbsp apple/onion mixture


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      23g

    • Potassium
      430mg
      9%

    Ingredients

    fresh sage (minced)
    1 tbsp

    garlic (minced)
    1 clove

    salt
    1/4 tsp

    fresh ground black pepper
    to taste

    olive oil (divided use)
    5 tsp

    chopped pecans
    1/4 cup

    pork tenderloin
    1 1/2 lbs

    medium onion (sliced)
    1

    Braeburn apple (sliced into 1/2-inch thick slices)
    1

  • Pan-Seared Scallops with Vegetable Ribbons

    Pan-Seared Scallops with Vegetable Ribbons

    How to Make Pan-Seared Scallops with Vegetable Ribbons

    Here’s an elegant dish for a special occasion. It’s sure to impress, but it’s also surprisingly easy to pull together!
    *If possible, use fresh scallops or scallops that are free of preservatives (for example, scallops that have not been treated with salt or STPP).

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 
     


    15 min prep time


    20 min cook time


    5servings


    1 cup vegetables with 3 oz scallops and 1 tbsp parmesan

    Print Recipe >

    Step-By-Step Instructions:

    1. Using a vegetable peeler, slice zucchini and carrots into thin “ribbons” and set aside. NOTE: If you have a spiralizer, you can use that to cut the zucchini into carrots.
    2. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add scallops to pan and sear for 3-5 minutes; then flip and sear for another 2-3 minutes until cooked through and slightly browned on both sides. Remove from pan and set aside and cover to keep warm.
    3. Lower heat to medium and add remaining 1 tsp olive oil to the pan. Add garlic and shallot and saute for 2 minutes.
    4. Pour white wine in pan and scrape browned bits from the bottom of the pan to deglaze it. Let wine simmer for 3 minutes until reduced by half, then add margarine and pepper. Add vegetable ribbons to wine sauce to coat. Cover pan and allow vegetables to cook for 5 minutes.
    5. To serve, place 1 cup of vegetables in a bowl with about 3 oz scallops; then top with 1 tbsp Parmesan cheese.
    Seafood
    Dinner
    Gluten-Free
    Main Dish
    Vegetarian
    Foodie
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup vegetables with 3 oz scallops and 1 tbsp parmesan


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      550mg
      12%

    Ingredients

    medium zucchini (about 6 oz each)
    2

    medium carrots
    4

    olive oil (divided use)
    1 tbsp plus 1 tsp

    scallops*
    1 lbs

    garlic (minced)
    2 clove

    shallot (thinly sliced)
    1

    white wine
    1 cup

    trans-fat-free margarine
    2 tsp

    fresh ground black pepper
    to taste

    freshly grated parmesan cheese
    5 tbsp

  • Red Pepper Quinoa

    Red Pepper Quinoa

    How to Make Red Pepper Quinoa

    Enjoy this grain and bean salad that is perfect with simple protein entrees at dinnertime and even better for lunch the next day.


    10 min prep time


    20 min cook time


    5servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa in water according to package instructions, omitting any added salt.

    2. While the quinoa is cooking, saute onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saute until kale is wilted, about 5 more minutes.

    3. Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.

    Low Sodium
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    5 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      360mg
      8%

    Ingredients

    tricolor quinoa
    1/2 cup

    water
    1 cup

    chopped onion
    1/4 cup

    garlic (minced)
    2 clove

    red bell pepper (chopped)
    1 whole

    olive oil
    2 tsp

    kale
    2 cup

    cannellini beans (drained and rinsed)
    1/3 cup

    walnuts
    1/3 cup

    white cooking wine or lemon juice
    1 tbsp

    balsamic vinegar
    1 tbsp

  • Onion, Spinach, and Artichoke Dip

    Onion, Spinach, and Artichoke Dip

    How to Make Onion, Spinach, and Artichoke Dip

    Enjoy this dip with fresh cut vegetables such as baby carrots, celery sticks, sliced cucumbers, or mini bell peppers. It’s a simple way to incorporate more vegetables (and therefore, more nutrients) into your next party spread!

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    15 min prep time


    15 min cook time


    20servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F.
    2. In a large skillet, heat olive oil over medium heat. Add onion and saute for 5 minutes, stirring frequently. Add artichokes and thyme and cook for an additional 3 minutes or until veggies begin to brown. Add spinach and cook for an additional 1-2 minutes until spinach is wilted. Remove skillet from heat.
    3. In a microwave-safe bowl, combine light mayonnaise, cheese wedges, and 1 tbsp Parmesan cheese. Heat in microwave for 30 seconds to soften, then mix well. If needed, heat mixture in 15-second increments until cheeses are softened and easily mixed with mayonnaise.
    4. Add cheese mixture and lemon juice to sauteed vegetables and mix well. Spread dip into a small baking dish, top with remaining 1 tbsp of Parmesan cheese, and bake in the oven for 5 minutes. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Comfort Food
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    Snacks
    Vegetarian
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    Nutrition facts

    20 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      35

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      2mg

      <1%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      110mg
      2%

    Ingredients

    olive oil
    1 tsp

    onion(s) (finely diced)
    1

    artichoke hearts (drained and rinsed)
    1 (15-oz) can

    dried thyme
    1/2 tsp

    spinach (coarsely chopped)
    6 oz

    light mayonnaise
    1/4 cup

    light spreadable cheese wedges (such as laughing cow)
    4 wedges

    freshly grated parmesan cheese (divided)
    2 tbsp

    lemon (juiced)
    1

  • Lemon Raspberry Chia Seed Pudding

    Lemon Raspberry Chia Seed Pudding

    How to Make Lemon Raspberry Chia Seed Pudding

    This unique yet easy snack packs in heart-healthy omega-3 fatty acids from the chia seeds, along with other nutrition bonuses like protein and fiber.

    Find this recipe and more in The Diabetes Superfoods Cookbook and Meal Planner. To order directly from the American Diabetes Association, click here. 


    1 hr prep time


    4servings


    1/3 cup pudding with 1/2 cup raspberries

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small mixing bowl, whisk together all ingredients except the raspberries. Put mixture in the refrigerator for at least one hour until chia seeds soak up the liquid and it becomes a pudding consistency.
    2. To serve, put 1/3 cup pudding in a small bowl with 1/2 cup raspberries.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Fiber Focused
    Vegetarian
    Vegan
    Snacks
    No Cook
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dessert
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    Nutrition facts

    4 Servings



    • Serving Size

      1/3 cup pudding with 1/2 cup raspberries


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      50mg

      2%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      200mg
      4%

    Ingredients

    chia seeds
    1/4 cup

    unsweetened vanilla almond milk
    1 cup

    lemon zest
    1/2 tsp

    lemon juice
    1 1/2 tsp

    honey
    1 tbsp

    raspberries
    2 cup

  • Green Chile Pork Pozole

    Green Chile Pork Pozole

    How to Make Green Chile Pork Pozole

    Swapping a leaner cut of pork in this classic Mexican stew is all it takes to make a diabetes-friendly Pozole. It cooks for a while on the stove, but the prep is quick and easy, so don’t let the cook time intimidate you! You will be rewarded with a hearty, flavorful stew what is well worth the wait. It’s even better the next so, this is great for meal-prepping and saving leftovers. 

     


    20 min prep time


    1 hr and 25 min cook time


    6servings


    1 1/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the pork, 4 cups of the water, the onion, cilantro sprigs, 3 of the garlic cloves, and the bay leaves in a Dutch oven; bring to a boil. Reduce the heat to medium low and simmer, covered, until the meat is fork-tender, about 40 minutes.
    2. Remove the Dutch oven from the heat. Transfer the pork to a cutting board and shred with two forks. Strain the cooking liquid from the Dutch oven and reserve 3 cups. Discard the rest.
    3. Place the tomatillos, chiles, remaining 1 cup of water, and remaining 3 garlic cloves in a small saucepan and bring to a boil. Reduce the heat to medium low and simmer until the tomatillos are tender, about 15 minutes. Let cool for 10 minutes.
    4. Transfer the tomatillo mixture and chopped cilantro to a food processor and pulse until smooth. Transfer to the Dutch oven. Add the shredded pork, the reserved 3 cups of cooking liquid, hominy, and salt and bring to a boil. Reduce the heat to medium low and simmer, covered, stirring occasionally, until the flavors are blended, about 20 minutes.
    5. Ladle the soup into 6 bowls. Top each bowl with a few radish slices and a lime wedge.
    CKD Dialysis
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      21g

    • Potassium
      520mg
      11%

    Ingredients

    pork tenderloin (trimmed and cut into 4 pieces)
    1 1/4 lbs

    water (divided)
    5 cup

    onion(s) (quartered)
    1

    fresh cilantro
    6 sprigs

    garlic (halved, divided use)
    6 clove

    bay leaves
    2

    tomatillos (husked, rinsed, and quartered )
    1 lb (about 6)

    serrano chiles (coarsely chopped)
    3

    chopped fresh cilantro
    1 cup

    white hominy (rinsed and drained)
    2 (15 oz) cans

    salt
    1/2 tsp

    radishes (sliced)
    1

    lime (cut into 6 wedges)
    1

  • Spaghetti Squash Primavera

    Spaghetti Squash Primavera

    How to Make Spaghetti Squash Primavera

    Using spaghetti squash instead of pasta makes for a lighter, lower carb version of a classic pasta primavera.

     


    5 min prep time


    20 min cook time


    5servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash in a microwave-safe baking dish, cut side down. Loosely cover the dish with a lid, leaving room to vent. Microwave the squash for 10 to 15 minutes. The squash is done when it’s soft to the touch. Set aside.
    2. While the squash is cooking, add 1½ Tbsp of the olive oil to a large skillet over medium-high heat. Season the chicken with the oregano and black pepper. Add the chicken to the skillet and cook for about 10 minutes, stirring frequently, until the chicken is cooked to an internal temperature of at least 165° F. Remove it from the skillet and set aside.
    3. In the same skillet, heat the remaining 1½ Tbsp of olive oil over medium-high heat. Add the broccoli and red pepper, and sauté for 5 to 7 minutes. Add the garlic and sauté for 30 seconds. Add the spinach and chicken broth, and cook an additional 4 minutes.
    4. Use a fork to pull out the flesh of the squash. Add the squash “noodles” and the chicken to the skillet. Heat for 2 minutes, mixing well. Top with the Parmesan cheese. Divide among 5 bowls and serve.
    Fiber Focused
    Veggie Rich
    Dinner
    Gluten-Free
    Main Dish
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0g

    • Cholesterol
      55mg

      18%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      24g

    • Potassium
      750mg
      16%

    Ingredients

    spaghetti squash
    1 (about 4 lb)

    Extra Virgin Olive Oil (divided)
    3 tbsp

    boneless, skinless chicken breasts (cut into 1-inch cubes)
    1 lbs

    dried oregano
    1/4 tsp

    black pepper
    1/4 tsp

    broccoli (chopped into florets, about 3 1/2 cups total)
    2 heads

    red bell pepper (diced)
    1

    garlic (minced)
    2 clove

    baby spinach
    3 cup

    fat-free, low sodium chicken broth
    1 cup

    freshly grated parmesan cheese
    3 tbsp

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

    no-salt-added canned black beans (rinsed and drained)
    1 (15-oz) can

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp