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Tag: gluten-free

  • Roasted and Spiced Chickpeas

    Roasted and Spiced Chickpeas

    How to Make Roasted and Spiced Chickpeas

    This high-fiber snack is a much healthier choice than chips and is a great alternative for those with nut allergies. Place in small bowls or ramekins at your next party. Eat them as a snack or use them as a crunchy topping on soups or salads.


    5 min prep time


    6servings


    1/4 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 garbanzo beans, 1 Tbsp. olive oil, cinnamon, cumin, chili powder and salt.
    3. Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
    4. Remove from oven and place hot beans in a medium bowl. Add 1 Tbsp. olive oil and Splenda brown sugar blend. Mix well.
    5. Pour beans on parchment paper and allow to cool for 20 minutes.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Snacks
    Vegetarian
    Gluten-Free
    Easy Pantry Recipes
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    garbanzo beans (15.5-ounce, rinsed and drained (dry well))
    1 can

    olive oil (divided)
    2 tbsp

    ground cinnamon
    1 tsp

    cumin
    1 tsp

    chili powder
    1/4 tsp

    salt (optional)
    1/4 tsp

    low-calorie brown sugar substitute
    1 1/2 tbsp

  • Rajas Poblanos and Skirt Steak Tacos

    Rajas Poblanos and Skirt Steak Tacos

    How to Make Rajas Poblanos and Skirt Steak Tacos

    If you can’t find poblano peppers in the grocery store, you can use green or red bell peppers in this recipe instead.


    30 min prep time


    20 min cook time


    4servings


    2 tacos

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. Add the oil to a large non-stick sauté pan over medium high heat. Add the garlic, poblano pepper, onion, chili powder, cumin, cayenne pepper (optional), salt (optional), and pepper. Sauté for 8-10 minutes until the vegetables are soft and starting to caramelize.
    3. Stir in the cheese and set aside.
    4. Season the skirt steak with additional salt (optional) and ground black pepper. Grill on both sides until the steak is medium doneness. Set the steak aside to rest.
    5. Once the steak has rested, chop it into small pieces and stir into the pepper mixture over medium heat until steak has just cooked through.
    6. Divide the meat and pepper mixture evenly among the 8 tortillas, then top each taco with chopped tomato and shredded lettuce.
    Fiber Focused
    Low Sodium
    Mexican/Southwestern
    Grilling
    Dinner
    Foodie
    Gluten-Free
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      2 tacos


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        3.3g

        17%
      • Trans Fats
        0.2g

    • Cholesterol
      40mg

      13%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      690mg
      15%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    large poblano peppers (seeded and thinly sliced)
    2

    small onion (thinly sliced)
    1

    chili powder
    1 tbsp

    ground cumin
    1 tsp

    cayenne pepper
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    shredded, reduced-fat Mexican cheese blend
    1/4 cup

    skirt steak
    1/2 lbs

    6-inch corn tortillas
    8

    large tomatoes (diced)
    2

    shredded lettuce
    4 cup

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quinoa Black Bean Burger

    Quinoa Black Bean Burger

    How to Make Quinoa Black Bean Burger

    This flavorful, vegetarian burger is packed with protein and fiber from black beans and quinoa. Pair with a filling salad on the side, like this Broccoli and Spinach Salad, for a satisfying, meatless meal. These are great to make ahead and freeze—after forming the patties, lay them out on a baking sheet and pop them in the freezer. Once they are frozen solid, you can take them off the sheet and store them in a freezer-safe bag. 


    15 min prep time


    30 min cook time


    9servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook dried quinoa in water according to package directions.

    2. Puree 1 can black beans, 1/4 cup salsa and egg in a blender or food processor until smooth.

    3. Pour cooked quinoa in a medium bowl; add pureed beans, remaining 1 can black beans, cornmeal, chili powder, cumin and cayenne pepper and mix together until well blended.

    4. Form bean mixture into nine, 1/2-inch thick patties.

    5. Coat a large skillet or grill pan with cooking spray and heat over medium heat. Add black bean patties and grill about 2-3 minutes per side, until slightly brown.

    6. Serve each black bean burger in lettuce wrap topped with 1 Tbsp. salsa and an avocado slice.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Kid Friendly
    Easy Pantry Recipes
    Sandwiches
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    9 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      548mg
      12%

    Ingredients

    quinoa
    1/2 cup

    water
    1 cup

    black beans (rinsed and drained)
    2 (15-oz) cans

    eggs
    1 large

    salsa (divided use)
    3/4 cup

    cornmeal
    1/4 cup

    chili powder
    1 tsp

    cumin
    1/2 tsp

    cayenne pepper (optional)
    1/4 tsp

    lettuce leaves
    9 leaves

    avocado (sliced into 9 slices)
    1 large

  • Quick Butternut Squash Soup

    Quick Butternut Squash Soup

    How to Make Quick Butternut Squash Soup

    Savor rich fall flavors with this delicious and fast squash soup. Using frozen butternut squash in this recipe is a big time-saver. Check the vegetable section of the frozen food aisle.


    10 min prep time


    30 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Microwave the frozen squash for 5 minutes.
    2. In a large soup pot, heat the oil over medium-high heat. Add the onion and carrot and sauté for 5 minutes, or until clear. Add the garlic and sauté for 30 seconds. Add the squash and sauté for 3 minutes.
    3. Add the remaining ingredients. Bring to a boil, reduce heat, and simmer for 15 minutes.
    4. After the soup has cooled slightly, transfer it to a blender and blend until smooth or use an immersion blender in the pot to blend until smooth. If desired, return the pureed soup to the pot to reheat before serving.
    Low Sodium
    Comfort Food
    Gluten-Free
    Sides
    Quick & Easy
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      690mg
      15%

    Ingredients

    frozen butternut squash
    2 (12-oz) bags

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    large carrot (diced)
    1

    garlic (minced)
    2 clove

    low sodium chicken broth
    24 oz

    black pepper
    1/2 tsp

    dried sage (dried)
    1/8 tsp

  • Pumpkin Quiche with Quinoa Crust

    Pumpkin Quiche with Quinoa Crust

    How to Make Pumpkin Quiche with Quinoa Crust

    This hearty breakfast is a perfect fall treat. The quinoa “crust” is delicious and crunchy, but cuts the carbs substantially. Ensure you are using canned pumpkin and not pumpkin pie filling, which has a lot of added sugars.


    1 hr prep time


    1 hr cook time


    8servings


    1 piece (1/8 of quiche)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.

    2. To prepare the crust, mix together the cooked quinoa, cream cheese, and egg white in a medium bowl until thoroughly combined. Cover and refrigerate for 1 hour.

    3. Press the quinoa crust mixture into the bottom and up the sides of the pie pan. Bake the crust for 10 minutes, remove from oven and set aside. Turn the oven down to 350 degrees F.

    4. In a large bowl, whisk together the remaining ingredients to create the quiche filling. Whisk until well blended and frothy.

    5. Gently pour the pumpkin mixture into the partially-cooked quinoa crust. Bake for 45-50 minutes or until set.

    Heart Healthy
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Breakfast and Brunch
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 piece (1/8 of quiche)


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      50mg

      17%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      140mg
      3%

    Ingredients

    nonstick cooking spray
    1

    cooked quinoa
    2 cup

    cream cheese (reduced-fat, softened)
    1 tbsp

    egg whites
    1 whole

    1% milk
    1 cup

    large eggs
    2

    fresh thyme (chopped)
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    ground nutmeg
    1/4 tsp

    canned pumpkin purée
    1 cup

  • Pesto Stuffed Chicken Breast with Bruschetta Sauce

    Pesto Stuffed Chicken Breast with Bruschetta Sauce

    How to Make Pesto Stuffed Chicken Breast with Bruschetta Sauce

    This lower-carb stuffed chicken recipe is the perfect centerpiece of a diabetes plate method meal. Paired with a small serving of whole grain pasta or quinoa and a side salad, this is attractive dish is designed to impress.

    Chef’s Tip: This recipe asks you to butterfly a chicken breast. If you’re not familiar with this technique, don’t worry! This is a simple method that makes it easy to stuff chickens or quickly cook a breast without drying it out. Our friends at the Mr. Food Test Kitchen created this video to demonstrate.


    15 min prep time


    45 min cook time


    6servings


    4 ounces chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a baking dish with cooking spray. Set aside.
    2. In a small bowl, toss together tomatoes, red onion, oregano, red wine vinegar and olive oil.
    3. Butterfly each chicken breast, and open each like a book. Season both sides of all chicken breasts with salt and pepper.
    4. Toss basil and parmesan cheese together in a small bowl and then divide the mixture evenly between each open chicken breast. Fold the chicken breast back in half and place in the baking pan.
    5. Pour the tomato mixture over the chicken breasts and bake for 35-45 minutes (depending on the size of the chicken breasts) or until the internal temperature is 165 degrees F.
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Italian
    Dinner
    Foodie
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces chicken


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      38g

    • Potassium
      400mg
      9%

    Ingredients

    nonstick cooking spray
    1

    roma (plum) tomatoes (seeded and diced)
    3

    small red onion (small dice)
    1/2

    fresh oregano (chopped)
    1 tbsp

    red wine vinegar
    1 tbsp

    olive oil
    1 tbsp

    boneless, skinless chicken breasts
    2 1/4 lbs

    salt
    1/2 tsp

    black pepper
    1/2 tsp

    fresh basil (chopped)
    1/4 cup

    Parmesan cheese (freshly grated)
    1/4 cup

  • Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    How to Make Pecan Crusted Turkey Tenderloin with Sweet Potatoes

    Nothing says the holidays like turkey and sweet potatoes. This delightful dish is full of vitamin A, fiber and healthy fats from the pecans.


    15 min prep time


    6servings


    4 ounces turkey + 6 sweet potato wedges

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray large rectangular baking dish with nonstick cooking spray.

    2. In a medium shallow bowl, whisk together egg and egg whites.

    3. In another medium shallow bowl, combine garlic powder, pepper and pecans.

    4. Dip turkey breast tenderloin in egg mixture and coat well. Dredge turkey in pecan mixture and cover on both sides. Place in baking dish. Discard leftover egg mixture.

    5. In a medium bowl, mix together the sweet potatoes, oil, cinnamon and Splenda Brown Sugar Blend.

    6. Arrange the sweet potatoes around the turkey breast tenderloin in baking dish. Bake for 50 minutes or until done (turkey breast reaches 165 degrees).

    Low Sodium
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      4 ounces turkey + 6 sweet potato wedges


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      105mg

      35%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      31g

    • Potassium
      408mg
      9%

    Ingredients

    Nonstick cooking spray
    1 whole

    eggs
    1 whole

    egg whites
    2 whole

    garlic powder
    1 tsp

    black pepper
    1/2 tsp

    pecan chips
    2 oz

    turkey breast tenderloin
    24 oz

    sweet potatoes (6-ounce each, peeled and cut into wedges (about 18 wedges per potato))
    2 med

    olive oil
    1 tbsp

    ground cinnamon
    1/2 tsp

    low-calorie brown sugar substitute
    2 tbsp

  • Peanut Butter Banana Oat Bites

    Peanut Butter Banana Oat Bites

    How to Make Peanut Butter Banana Oat Bites

    These satisfying high-fiber bites make a great snack or quick breakfast. You can freeze a couple bites in a snack-size plastic bag for a grab and go breakfast too!


    15 min prep time


    24servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.

    2. In a medium bowl whisk together peanut butter, banana, egg, vanilla and Splenda Brown Sugar blend.

    3. In a small bowl mix together oats, baking soda and salt. Add milled flaxseed.

    4. Add oat mixture to peanut butter mixture and mix well.

    5. Scoop batter into 1 Tbsp. balls and place on baking sheet. Bake for 10-12 minutes. Cool on wire rack.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Vegetarian
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      85mg
      2%

    Ingredients

    eggs
    1 whole

    banana(s) (mashed)
    1 med

    peanut butter (heated in microwave for 30 seconds)
    1/2 cup

    vanilla extract
    1 tsp

    low-calorie brown sugar substitute
    2 tbsp

    old-fashioned rolled oats (gluten-free if needed)
    2 cup

    baking soda
    1 tsp

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

  • Parmesan Crusted Chicken

    Parmesan Crusted Chicken

    How to Make Parmesan Crusted Chicken

    A flavorful and versatile chicken recipe, serve this as a main entrée with vegetables or over a salad. It’s also kid-friendly and much healthier than any frozen chicken nugget.


    20 min prep time


    6servings


    2 chicken strips

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Spray a baking sheet with cooking spray.
    2. In a shallow dish, mix together cornmeal, Parmesan cheese, garlic powder and black pepper.
    3. In another shallow baking dish, whisk together egg whites.
    4. Dip chicken breast strip in egg mixture and then drench in cornmeal mixture. Coat well and place on baking sheet. Repeat procedure for all chicken strips.
    5. Spray chicken strips with cooking spray. Bake15-20 minutes or until done; turn chicken pieces over half way through cooking time.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Italian
    Lunch
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      2 chicken strips


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      28g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    cornmeal
    1/2 cup

    Parmesan cheese (freshly grated )
    1/3 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    egg whites
    3

    boneless, skinless chicken breasts (cut into 12 thin strips)
    1 1/2 lbs