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Tag: gluten-free

  • Sautéed Kale with Turkey Bacon

    Sautéed Kale with Turkey Bacon

    How to Make Sautéed Kale with Turkey Bacon

    Kale has become a popular superfood because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won’t raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.


    5 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add the turkey bacon and cook for 4-5 minutes until done.

    2. Add the kale and chicken broth to the pan; mix well. Cover and cook for 5 minutes.

    3. Remove the lid from the pot and stir in the black pepper and red wine vinegar.

    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      5g

    • Potassium
      221mg
      5%

    Ingredients

    olive oil
    1 tbsp

    turkey bacon (cut into 1-inch pieces)
    6 slice

    kale (chopped)
    8 oz

    low sodium chicken broth (fat-free, reduced sodium)
    1/2 cup

    black pepper
    1/8 tsp

    red wine vinegar
    2 tsp

  • Sausage, Bean and Quinoa Soup

    Sausage, Bean and Quinoa Soup

    How to Make Sausage, Bean and Quinoa Soup

    This hearty soup is a play on red beans and rice made with the whole grain quinoa.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
    2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
    3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
    4. Remove lid and add water. Simmer for 5 more minutes.
    5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
    Fiber Focused
    Lunch
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      450mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    green pepper (diced)
    1

    garlic (minced)
    1 clove

    Nonstick cooking spray
    1

    lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz

    tomato(es) (14.5-ounce, no-salt-added, diced)
    1 can

    canned kidney beans (no-salt-added, rinsed and drained)
    1 cup

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

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    quinoa
    1 cup

    hot water
    2 1/2 cup

  • Sautéed Asparagus, Peppers and Mushrooms

    Sautéed Asparagus, Peppers and Mushrooms

    How to Make Sautéed Asparagus, Peppers and Mushrooms

    Nonstarchy veggies—like asparagus, peppers and mushrooms—are packed with vitamins and minerals, yet low in calories and carbohydrate. Use simple, delicious ideas like this recipe to fill half your plate with nonstarchy veggies!


    10 min prep time


    20 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large sauté pan or wok over medium-high heat. Add asparagus, onion, mushrooms and red pepper and cook for 15-18 minutes, stirring frequently.
    2. Add garlic to pan and cook for 1 minute. Stir vegetables and garlic to incorporate.
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      270mg
      6%

    Ingredients

    olive oil
    1 1/2 tbsp

    asparagus (trimmed and cut into thirds)
    1 lbs

    red onion (sliced)
    1/2 cup

    cremini (baby bella) mushrooms (sliced)
    8 oz

    medium red bell pepper (chopped)
    1

    garlic (minced)
    1 clove

  • Rustic Red Potatoes and Green Beans

    Rustic Red Potatoes and Green Beans

    How to Make Rustic Red Potatoes and Green Beans

    This mixed veggie dish is an example of how to increase your vegetable intake while managing your carbohydrate intake. Serve alongside a protein entree with additional vegetables like Braised Chicken Thighs with Mushrooms or Smoky Pork Chops with Tomatoes.


    10 min prep time


    35 min cook time


    6servings


    about 2/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl mix together potatoes, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt, 1/8 Tsp. pepper and 1/4 Tsp. parsley.
    3. Place potatoes on half of baking sheet and bake for 15 minutes.
    4. In a medium bowl mix together green beans, 1 Tbsp. olive oil, 1/4 Tsp. garlic salt and 1/8 Tsp. pepper.
    5. After potatoes have baked for 15 minutes; add green beans to other half of baking sheet. Bake potatoes and green beans for additional 20 minutes.
    Low Sodium
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      about 2/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans
    1 lbs

    petite red potatoes (cut into eighths)
    6

    olive oil (divided)
    2 tbsp

    garlic salt (divided)
    1/2 tsp

    black pepper (divided)
    1/4 tsp

    dried parsley
    1/4 tsp

  • Roasted Potatoes, Carrots and Parsnips

    Roasted Potatoes, Carrots and Parsnips

    How to Make Roasted Potatoes, Carrots and Parsnips

    Roasting vegetables is the best way to bring out their natural sweet flavor. It’s easy to do and these three fall veggies make a tasty medley.


    25 min prep time


    20-30 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 450 degrees F. In a large bowl, combine the vegetables with the oil, salt, and herbs. Toss to coat.
    2. Arrange vegetables on two parchment paper-lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
    3. Serve warm or at room temperature.
    Veggie Rich
    Sides
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      1g

    Ingredients

    large carrots (2-3/4 ounces each, peeled, ends trimmed, sliced on diagonal )
    5

    large parsnips (5-ounces each, peeled, ends trimmed, sliced on diagonal)
    4

    sweet potatoes (5-ounces each, peeled, cut into medium cubes)
    2

    olive oil
    2 tbsp

    Kosher Salt
    1 tsp

    fresh herbs (thyme, oregano, sage, or rosemary)
    2 tbsp

    Freshly ground black pepper, to taste
    1

  • Roasted Pear Sauce

    Roasted Pear Sauce

    How to Make Roasted Pear Sauce

    Instead of store-bought apple sauce, try simple, homemade pear sauce! Pears have a milder, sweeter flavor than apples. Roasted the pears before blending them into a sauce caramelizes their natural sugars for an even sweeter flavor.


    10 min prep time


    25 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a large bowl, toss the pears with melted butter. Pour the pears into a baking dish and roast, uncovered, for 20 to 25 minutes or until pears are tender, stirring once or twice. Set the cooked pears aside to cool.
    3. Add the pears back to the large bowl; add the honey and lemon juice. Using an immersion blender or stand up blender, blend the pear mixture until almost smooth. Stir in the walnuts.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Gluten-Free
    Foodie
    Vegetarian
    Snacks
    Dessert
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      10mg

      <1%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      1g

    • Potassium
      150mg
      3%

    Ingredients

    large ripe pears (cored and cut in 1-inch pieces)
    3 (about 1 1/2 lbs total)

    butter (melted)
    2 tsp

    honey or 2 packets artificial sweetener
    1 tbsp

    lemon juice
    1 tbsp

    chopped walnuts (toasted)
    1/3 cup

  • Roasted Green Beans in Champagne Vinaigrette

    Roasted Green Beans in Champagne Vinaigrette

    How to Make Roasted Green Beans in Champagne Vinaigrette

    Impress guests by whipping up this simple yet elegant side dish to go with any chicken, fish or beef entree. This vegetable side is perfect to pair with a fancy Surf and Turf meal.


    15 min prep time


    25 min cook time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an oven to 400 degrees F. Coat a baking sheet with cooking spray. Set aside.
    2. In a large bowl, toss the green beans with 1 Tsp. olive oil, salt, pepper and garlic. Pour onto prepared baking sheet and roast for 25 minutes or until cooked through and starting to brown.
    3. While green beans are cooking, whisk together 1 Tbsp. olive oil, champagne vinegar, Dijon mustard, sugar substitute and crushed red pepper flakes. Set aside.
    4. When green beans are done roasting drizzle with champagne vinaigrette and toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Quick & Easy
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    nonstick cooking spray
    1

    fresh green beans (trimmed)
    1 1/2 lbs

    olive oil (divided use)
    1 tbsp plus 1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    garlic (minced)
    1 tbsp

    champagne vinegar
    2 tbsp

    Dijon Mustard
    1 tsp

    sugar substitute
    1 tsp

    crushed red pepper flakes
    1/4 tsp

  • Roasted Fall Vegetables

    Roasted Fall Vegetables

    How to Make Roasted Fall Vegetables

    So easy—just three steps from start to finish. Roasting wakes up the sweetest flavors in these veggies.


    10 min prep time


    25 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray a baking sheet with the cooking spray.
    2. In a large bowl, mix together all ingredients. Pour the vegetables onto the prepared baking sheet.
    3. Bake on the lower oven rack for 25 minutes.
    Veggie Rich
    Low Carb
    Low Sodium
    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





      60

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      290mg
      6%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (cut into small florets)
    1 head (about 1 lb)

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    baby carrots
    2 cup

    olive oil
    3 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Roasted Cauliflower, Onions, And Sweet Potatoes

    Roasted Cauliflower, Onions, And Sweet Potatoes

    How to Make Roasted Cauliflower, Onions, And Sweet Potatoes


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Place the cauliflower, potatoes, and onion on large foil-lined baking sheet. Drizzle with the oil and toss gently until well coated. Arrange vegetables in a single layer and bake 10 minutes. Stir and bake 10–11 minutes or until potatoes are tender. Remove from oven.
    3. Sprinkle evenly with the salt and nutmeg. Wrap the vegetables in the foil and seal the edges. Let stand 10 minutes to absorb flavors and allow the natural juices to be released slightly.
    Veggie Rich
    Vegetarian
    Sides
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    fresh cauliflower florets (cut into 1-inch pieces)
    3 cup

    sweet potato (peeled and cut into 3/4-inch cubes)
    6 oz

    medium onion (cut in 8 wedges)
    1

    canola oil
    1 tbsp

    salt
    1/2 tsp

    ground nutmeg
    1/4 tsp

  • Roasted Cauliflower

    Roasted Cauliflower

    How to Make Roasted Cauliflower

    Not a big veggie fan? Try roasting your vegetables. Roasting vegetables is one of the easiest and tastiest ways to prepare them.


    10 min prep time


    20 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a small bowl, mix together the cauliflower, olive oil, black pepper and salt. Pour the mixture onto baking sheet.
    3. Bake for 15-20 minutes, until the cauliflower tips are slightly brown and tender.
    Veggie Rich
    Low Carb
    Low Sodium
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    large cauliflower head (cut into small florets)
    1

    olive oil
    2 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp