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Tag: gluten-free

  • 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

  • Almost Smooth Salsa

    Almost Smooth Salsa

    How to Make Almost Smooth Salsa

    Are you a smooth or chunky salsa lover? If you like your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether.

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

     


    15 min prep time


    12servings


    2 tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the tomatoes, bell pepper, onion, jalapeño, and cilantro
      to a medium bowl. Add the lime juice, olive oil, salt, and black
      pepper. Toss to evenly coat.
    2. Using an immersion blender, blend until almost smooth,
      leaving some chunks in the salsa.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salad Dressings & Condiments
    Sauces
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      2 tbsps


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    • Potassium
      65mg
      1%

    Ingredients

    roma (plum) tomatoes (diced)
    2

    green bell pepper (diced)
    1/4

    red onion (diced)
    1/4

    jalapeño pepper (seeded, veins removed, diced)
    1/2

    chopped fresh cilantro
    3 tbsp

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Collard Greens with Yellow Squash

    Collard Greens with Yellow Squash

    How to Make Collard Greens with Yellow Squash

    Collard greens are a nutritional superfood, high in many essential vitamins and minerals. In Southern cuisine, collards are traditionally made with large amounts of pork fat and salt, but this version has all the flavor without the saturated fat and sodium.

    Complete your plate: Pair this vegetable side dish with a protein entrée, like Lemon Chicken with Garlic and Rosemary, and a simple roasted sweet potato. 

     


    10 min prep time


    25 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove the woody stems that run down the center of the collard leaves. Neatly pile several leaves and tightly roll them up, then slice into ribbons. Repeat for the remaining collard greens.

    2. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When the oil is shimmering, add the turkey bacon and cook until golden brown, 3 minutes on each side. Remove the bacon and set aside to slightly cool. Dice the bacon once cool.

    3. Heat the remaining 1 tablespoon of olive oil in the same sauté pan over medium heat. When the oil is shimmering, add the garlic and cook until fragrant, 30 seconds. 

    4. Add the collard greens and squash and cook until the collards have wilted and the squash begins to soften, about 5 minutes. 

    5. Add the vegetable broth and bring the mixture to a boil. Lower the heat and simmer, covered, until the vegetables are cooked through, 10 minutes.

    6. Add 1/8 teaspoon salt (optional),* the black pepper, and cooked turkey bacon and toss to combine. 
      *Optional salt not included in nutrition analysis; 1/8 teaspoon salt adds 75 mg of sodium per serving.

    Low Sodium
    Veggie Rich
    Low Carb
    Comfort Food
    Sides
    One Pot
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      8mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      260mg
      6%

    Ingredients

    collard greens (about 8 oz, washed and dried)
    1 bunch

    olive oil
    2 tbsp

    turkey bacon
    2 slice

    garlic (minced)
    2 clove

    yellow squash (cut into half moons)
    1 med

    low sodium vegetable broth
    1 cup

    black pepper
    1/8 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

  • Turkey and Mozzarella Snack Skewers

    Turkey and Mozzarella Snack Skewers

    How to Make Turkey and Mozzarella Snack Skewers

    It’s always more fun to eat food off skewers! This low carb snack stacks protein, dairy, and veggies onto a small skewer or toothpick. Make them a day or two in advance, so you can quickly grab and enjoy when you’re on the go.

    This recipe originally appeared in The Create-Your-Plate Diabetes Cookbook by Toby Amidor, MS, RD, CDN, FAND


    10 min prep time


    4servings


    3 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut the turkey into 12 (1-inch) cubes.
    2. Thread each skewer with 1 slice of cucumber, 1 turkey cube,
      1 tomato, and 2 mozzarella pearls.
    3. Place the skewers in a single layer on a large plate. Drizzle
      with the olive oil and balsamic vinegar and sprinkle with the
      salt and black pepper.
    Low Carb
    Snacks
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 skewers


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      9g

    • Potassium
      230mg
      5%

    Ingredients

    low sodium turkey breast
    4 oz

    small skewers or toothpicks
    12

    English cucumber(s) (cut into 12 half moons)
    1/4

    cherry tomatoes
    12

    fresh mozzarella balls
    24 (about 2 ounces)

    olive oil
    1 tbsp

    balsamic vinegar
    1 tbsp

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Seared Scallops with Pesto Sauce

    Seared Scallops with Pesto Sauce

    How to Make Seared Scallops with Pesto Sauce

    Sea scallops are quite simple to cook and have a mild, buttery flavor. This recipe calls for topping the scallops with a light pesto sauce, but you can swap with another sauce, or even a simple squeeze of lemon. Complete your plate with a fresh, seasonal salad and a grain side dish, like this Red Quinoa and Farro.


    20 min prep time


    4 min cook time


    4servings


    4 scallops with 2 tbsps sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Make the pesto: Add the basil,
      3 Tbsp of the olive oil, and the garlic
      to a blender; pulse until a rough paste
      forms. Add the yogurt, vinegar, and
      salt and purée until smooth.
    2. Dry the scallops with a paper
      towel and sprinkle with the pepper.
    3. Heat the remaining 2 Tbsp of olive
      oil and the butter in a large saucepan
      over medium-high heat. Add the
      scallops and cook until browned, 1½
      to 2 minutes per side. Using tongs,
      remove the scallops and place them
      on a plate to cool.
    4. Spoon 2 Tbsp of the pesto sauce
      onto each of 4 plates and top with
      the warm scallops.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Seafood
    Main Dish
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      4 scallops with 2 tbsps sauce


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      20g

      26%

      • Saturated Fat
        4.3g

        22%
      • Trans Fats
        0.1g

    • Cholesterol
      30mg

      10%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      13g

    • Potassium
      300mg
      6%

    Ingredients

    fresh basil leaves
    2 cup

    olive oil (divided use)
    5 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    1/4 cup

    red wine vinegar
    1 tbsp

    salt
    1/8 tsp

    sea scallops
    3/4 lb (about 16 scallops)

    black pepper
    1/4 tsp

    unsalted butter
    1 tbsp

  • Roasted Beets with Lemon and Dill

    Roasted Beets with Lemon and Dill

    How to Make Roasted Beets with Lemon and Dill

    Beets may be a little messy to prepare, but they’re well worth it! They are nutrition powerouses, rich in antioxodants and shown to help fight inflammation. Oh, and they’re also delicious! Pair this flavorful side dish with a lean protein, like this Mustard-Herb Roasted Pork Tenderloin.


    15 min prep time


    1 hr cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 450° F. Coat a
      baking dish with nonstick cooking spray.
    2. Wash the beets, then pierce each
      beet several times with a fork and
      place in the prepared baking dish.
      Cover with aluminum foil and bake
      until a fork can pierce the beets with
      ease, about 1 hour. Remove the baking
      dish from the oven and allow the beets
      to cool for 15 minutes. Remove the skin
      and cut the beets into ¼-inch slices.
    3. Zest the lemon half (set the zest
      aside), then use a paring knife to
      remove the remaining skin and pith
      (white part) of the halved lemon. Cut
      in between the membranes to release
      the lemon segments, and then chop.
    4. In a medium bowl, combine the
      canola oil and cumin. Add the beets,
      lemon zest, chopped lemon, onion,
      dill, salt, and pepper and gently toss
      together. Transfer to a serving dish
      and serve warm.
    Veggie Rich
    Dinner
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    black pepper
    to taste

    salt
    1/8 tsp

    fresh dill
    1/4 cup

    red onion (finely chopped)
    1/4 med

    ground cumin
    1/2 tsp

    canola oil
    1/2 tbsp

    lemon
    1/2

    fresh beets (without greens)
    1 lbs

    nonstick cooking spray
    1

  • Instant Pot Chicken Italian Soup with Artichokes

    Instant Pot Chicken Italian Soup with Artichokes

    How to Make Instant Pot Chicken Italian Soup with Artichokes

    This soup is loaded with a variety of vegetables, making a hearty and nutritious choice. A big batch comes together easily in the Instant Pot. Freeze some for later in individual servings for a quick grab-and-go lunch.


    23 min prep time


    40 min cook time


    10servings


    1 2/3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add 1 Tbsp. of the oil. Add the onions and cook 4 minutes or until translucent. Stir in the garlic and cook 30 seconds, stirring constantly. Stir in the chicken, cabbage, zucchini, mushrooms, tomatoes, artichoke hearts, 2 cups of the broth, basil, vinegar, bay leaves, and pepper flakes.
    2. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes. Use a natural release for 10 minutes followed by a quick pressure release.
    3. When the valve drops, carefully remove the lid. Stir in half of the spinach until just wilted, stir in the remaining spinach, beans, 2 cups broth, 2 Tbsp. oil, and the salt.
    Fiber Focused
    Comfort Food
    Italian
    Budget Friendly
    Dinner
    Gluten-Free
    Lunch
    One Pot
    Slow Cooker
    Soup
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    Nutrition facts

    10 Servings



    • Serving Size

      1 2/3 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        9g

    • Protein
      17g

    • Potassium
      900mg
      19%

    Ingredients

    olive oil (divided use)
    3 tbsp

    chopped onion
    2 cup

    garlic (minced)
    3 clove

    boneless, skinless chicken breasts
    1 lbs

    green cabbage (chopped)
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    zucchini (chopped)
    1 lb

    sliced mushrooms
    1 (8-oz) package

    quartered artichoke hearts
    1 (14-oz) can

    low sodium chicken broth
    1 (32-oz) carton

    dried basil
    1 tbsp

    red wine vinegar
    3 tbsp

    bay leaves
    3

    crushed red pepper flakes
    1/4 tsp

    spinach
    1 (10-oz) package

    no-salt-added cannellini beans
    1 (15-oz) can

    salt
    1 1/4 tsp

  • Herbs de Provence Roasted Chicken Breasts

    Herbs de Provence Roasted Chicken Breasts

    How to Make Herbs de Provence Roasted Chicken Breasts

    This elegant entree requires only 5 minutes of prep time and only 4 ingredients! Herbs de Provence is a blend of herbs popular in Southern France. It typically includes thyme, rosemary, basil, tarragon, marjoram, and sometimes lavender. If you don’t have the blend on hand, you could make your own, or use dried rosemary instead. Pair with a simple vegetable side dish like Easy Middle Eastern Green Beans.


    5 min prep time


    45 min cook time


    2servings


    1 breast

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.

    2. Place the chicken in a baking pan. Brush the chicken skin with the oil. Sprinkle with the herbs de Provence and salt.

    3. Roast until the chicken is well done (internal temperature of at least 165°F) and skin is crisped and browned, about 40–45 minutes.

    4. Let stand for at least 5 minutes. If desired, drizzle the chicken with any pan juices. Serve.

    Low Carb
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Cooking for 1 or 2
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 breast


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      21g

    • Potassium
      310mg
      7%

    Ingredients

    bone-in, skin on chicken breasts
    2 (10-oz) breasts

    olive oil
    1 tsp

    dried herbs de Provence or crushed rosemary
    1 1/2 tsp

    salt
    1/4 tsp

  • Savory Tzatziki-Style Greek Yogurt

    Savory Tzatziki-Style Greek Yogurt

    How to Make Savory Tzatziki-Style Greek Yogurt

    Try this savory twist on a breakfast yogurt parfait! Tzatziki is a traditional Greek sauce made with yogurt and cucumbers. This “deconstructed” tzatziki yogurt takes the traditional Mediterranean flavors and turns them into an elegant, savory breakfast packed with protein and light on carbs. Eat it with a spoon, or scoop it up with whole-grain pita wedges.

    Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN


    7 min prep time


    1serving


    1 dish

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice the 3-inch-long piece of cucumber into quarters lengthwise. Then slice the four (3-inch-long) pieces into thin slices crosswise.
    2. Scatter half the cucumber pieces onto a plate or shallow bowl. Dollop the yogurt onto the cucumbers. Spread it with the back of a spoon. Attractively arrange the remaining cucumber on the yogurt.
    3. Drizzle with the oil. Sprinkle with the salt and mint leaves. Serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mediterranean
    Breakfast and Brunch
    Budget Friendly
    Cooking for 1 or 2
    Foodie
    Gluten-Free
    No Cook
    Quick & Easy
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 dish


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      19g

    • Potassium
      470mg
      10%

    Ingredients

    English cucumber
    1 (3-inch) piece

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    salt
    1/8 tsp

    fresh mint
    16 leaves