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Tag: low carb

  • Pecan-Crusted Chicken Breast

    Pecan-Crusted Chicken Breast

    How to Make Pecan-Crusted Chicken Breast

    This chicken dish takes just 8 minutes of prep time, 20 minutes in the oven, and voila! The result is actually impressive enough to serve for a special occasion but comforting enough to pair with your comfy clothes. You’ll enjoy the homestyle crunchiness from the pecans along with a hint of natural sweetness and spiciness. Serve it with a harvest salad and sweet potato fries.

     


    8 min prep time


    20 min cook time


    4servings


    1 breast (about 5 oz)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425° F. Prep a large rimmed baking sheet. For easier cleanup and less sticking, line with parchment paper (optional).

    2. Place the pecans in a food processor. Pulse until they look like breadcrumbs. Transfer to a rimmed plate.

    3. Place the chicken on the baking sheet. In a small bowl, stir together the applesauce and mustard. Spoon the applesauce-mustard mixture on top of each breast, spreading it evenly with the back of the spoon. 

    4. Firmly press the applesauce-mustard side of each chicken breast into the pecans. Place the chicken back on the baking sheet, pecan-crusted side up. 

    5. Sprinkle any remaining pecans on the chicken; press to adhere. Sprinkle with salt.

    6. Bake for about 20 minutes, or until the chicken reaches an internal temperature of 165° F. Divide among four dinner plates and serve.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    American
    Easy Pantry Recipes
    Main Dish
    Gluten-Free
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 breast (about 5 oz)


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      40g

    • Potassium
      632mg
      13%

    Ingredients

    pecan pieces
    1/2 cup

    boneless, skinless chicken breasts
    4 (6-oz) breasts

    unsweetened applesauce
    3 tbsp

    spicy brown mustard
    1 tbsp

    sea salt
    1/4 tsp

  • Parmesan Mashed Cauliflower

    Parmesan Mashed Cauliflower

    How to Make Parmesan Mashed Cauliflower

    Trade out mashed potatoes for this low-carb copycat! Cauliflower easily replaces potatoes in this flavorful side dish.

     


    10 min prep time


    8 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Wash the cauliflower and cut it into florets.
    2. Place the cauliflower florets in a microwave-safe dish and microwave for about 8 minutes, until the cauliflower is soft. Stir halfway through the cooking time.
    3. Place the cauliflower, yogurt, cheese, garlic powder, and pepper in a food processor or blender and blend until smooth,
    4. Top with the onions and serve.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      2mg

      <1%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      240mg
      5%

    Ingredients

    cauliflower
    1 medium head

    Plain Nonfat Greek yogurt
    6 tbsp

    freshly grated Parmesan cheese
    1/4 cup

    garlic powder
    1/2 tsp

    black pepper
    1/4 tsp

    chopped green onions
    1 tbsp

  • Air Fryer Spicy Green Beans

    Air Fryer Spicy Green Beans

    How to Make Air Fryer Spicy Green Beans

    Spice up your green beans with this air fried dish that can serve as a low-carb appetizer, snack, or side dish. Crispy panko and spicy chili paste add flavor and crunch. Cooking in the air fryer gives you the satisfying crunch of fried food, without all the added fat of deep frying.

    Click here for more air fryer recipes!

     

     


    10 min prep time


    10 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the green beans in a medium bowl and toss with the olive oil, chili garlic paste, panko bread crumbs, and salt.
    2. Place the green beans in the air fryer basket. Set the temperature to 400° F and air fry for 4 minutes. Shake the air fryer basket. Air fry for an additional 5 to 7 minutes. Serve warm.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Comfort Food
    Appetizers
    Sides
    Snacks
    Vegan
    Vegetarian
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      115mg
      2%

    Ingredients

    fresh green beans (trimmed)
    12 oz

    olive oil
    1 tbsp

    Thai-style chili garlic paste
    1 tsp

    whole-wheat panko bread crumbs
    1 tbsp

    salt
    1/4 tsp

  • Sicilian Olive Salad

    Sicilian Olive Salad

    How to Make Sicilian Olive Salad

    This cracked olive medley is a family favorite that is popular both in Calabria and Sicily. Sicilian Castelvetrano olives are becoming readily available in major supermarkets now, and if you have access to those, they are a great choice for this salad. Many Italian-American delis sell “Sicilian Colossal” olives, which also work well. You can toss a few tablespoons of this mixture into hot pasta in the winter, or chilled rice or quinoa in warner weather. It’s also a great way to dress up ordinary vegetables, seafood, and meat.
     

    This recipe comes from The Mediterranean Diabetes Cookbook. 

     


    5 min prep time


    16servings


    2 tbsp

    Print Recipe >

    Step-By-Step Instructions:

    1. Place olives on a cutting board. Cover with a clean kitchen towel and smash them lightly with a meat hammer or the back of a skillet. (The objective is to slightly crush the olives.)
    2. Place olives in a bowl and stir together with remaining ingredients.
    3. Marinate salad for an hour at room temperature, or cover and chill in refrigerator for at least 1 day and up to 3 days. Bring salad to room temperature before serving.
    Low Carb
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Mediterranean
    Italian
    Snacks
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    16 Servings



    • Serving Size

      2 tbsp


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      0g

    • Potassium
      90mg
      2%

    Ingredients

    large green olives (rinsed well, drained, and rubbed dry)
    1/2 lbs

    celery (diced)
    5 stalks

    carrots (peeled and diced)
    2

    small red onion (diced)
    1

    garlic
    3 clove

    dried oregano
    2 tsp

    black pepper
    1/2 tsp

    crushed red pepper flakes
    1/8 tsp

    extra-virgin olive oil
    1/4 cup

  • Cucumber Guacamole

    Cucumber Guacamole

    How to Make Cucumber Guacamole

    Who doesn’t love a great guac? While avocados are so good for us and we can enjoy them on a daily basis, minding the serving size is key. Whenever I make guacamole, I try to complement the avocado with a vegetable to bulk it up and reduce the amount of avocado in the recipe. Cucumber is great because it is refreshing and does not alter the flavor. Zucchini would be great too. Serve with sliced radishes or jicama instead of tortilla chips for a low carb snack or appetizer.


    10 min prep time


    6servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Coarsely mash the avocado in a medium bowl. Add the tomato, cucumber, cilantro, lime juice, vinegar, jalapeño, and salt until well mixed. Serve with sliced radishes for dipping, if desired.
    Low Sodium
    Low Carb
    Latin American
    Mexican/Southwestern
    Appetizers
    Gluten-Free
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      1g

    • Potassium
      210mg
      4%

    Ingredients

    Hass avocado (pitted and cubed)
    1

    tomato (diced)
    1

    English (seedless) cucumber (finely chopped)
    1/2 (about 4 oz)

    chopped fresh cilantro
    2 tbsp

    lime juice
    1 tbsp

    white wine vinegar
    1 tbsp

    jalapeño pepper (minced)
    1/2

    salt
    1/4 tsp

  • Air Fryer Crisp Egg Cups

    Air Fryer Crisp Egg Cups

    How to Make Air Fryer Crisp Egg Cups

    This quick and easy breakfast can be prepared in minutes and cooks in the air fryer while you get ready for your day, meaning you can have a warm, satisfying breakfast, even on a busy day! Cooking in the air fryer turns the whole-wheat bread into a crisp shell to hold an egg and slices of ham. Kids will love these cups, too, making it a perfect diabetes-friendly recipe for the whole family.

    Looking for more air fryer recipes? Check out this article.

    This recipe originally appeared in The Easy Air Fryer Cookbook. 
     


    5 min prep time


    13 min cook time


    4servings


    1 egg cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the air fryer, with the air fryer basket in place, to 375°F.
    2. Spray 4 (8-ounce) oven-proof custard cups or ramekins with nonstick cooking spray.
    3. Remove the crusts from the bread and discard or save for other use. Spread one side of the bread with the margarine. Place the bread, margarine-side-down into a ramekin and press gently to shape the bread to the cup. Repeat three more times. Slice the ham into strips about 1⁄2-inch wide. Place the strips in a single layer in the cups. Crack one egg into each cup. Sprinkle with salt and pepper.
    4. Place the filled, uncovered custard cups in the air fryer basket. Air fry for 10–13 minutes or until the eggs are softly set or done as desired. Carefully remove the ramekin from the air fryer basket. Using a hot pad, hold the cup carefully and run a knife around the sides to transfer to a plate.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Kid Friendly
    Quick & Easy
    Budget Friendly
    Breakfast and Brunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 egg cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2.7g

        14%
      • Trans Fats
        0g

    • Cholesterol
      195mg

      65%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      12g

    • Potassium
      135mg
      3%

    Ingredients

    nonstick cooking spray
    1

    whole wheat bread (toasted)
    4 slice

    trans-fat free tub margarine (such as I Can’t Believe It’s Not Butter)
    1 1/2 tbsp

    deli style ham
    1 slice (about 2 oz)

    large eggs
    4

    salt
    1/8 tsp

    black pepper
    1/8 tsp

  • Air Fryer Buttermilk Fried Chicken

    Air Fryer Buttermilk Fried Chicken

    How to Make Air Fryer Buttermilk Fried Chicken

    Is it possible to make fried chicken diabetes-friendly? Absolutely! Especially if you have an air fryer. This small appliance “fries” food with hot circulating air, so you can create the crispy, crunchy exterior or frying with a fraction of the fat and calories from traditional deep frying. This recipe creates juicy, flavorful fried chicken by marinating the chicken in buttermilk, then coating it in a cornflake crust. Then the air fryer works its magic and delivers this fried chicken that’s crispy, tender, and loaded with flavor! Top this chicken with a reduced-fat Creamy Gravy and pair with a side of Southern Collard Greens for the ultimate southern comfort meal!

    Looking for more diabetes-friendly air fryer recipes? Check out this article. 

    Watch How to Make Air Fryer Buttermilk Fried Chicken

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    Powered by Homemade


    25 min prep time


    15 mintues cook time


    4servings


    1 (4 ozs) piece of chicken

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small, deep bowl, stir together the buttermilk and hot sauce. Place the chicken in the buttermilk mixture. Allow to stand 15 minutes.

    2. Place the cornflakes into the work bowl of a food processor. Process until coarse crumbs form. Add the cornmeal, garlic powder, paprika, salt, and pepper and pulse until evenly mixed. Pour the crumbs into a shallow bowl. (if you don’t have a food processor, you can crush the cornflakes in a plastic bag with a rolling pin.)

    3. Drain the chicken, allowing the excess buttermilk to drip back into bowl. Coat the chicken pieces evenly in the cornflake mixture. Place the coated chicken pieces on a wire rack.

    4. Place the chicken in the air fryer basket. Spray with nonstick cooking spray for 2 seconds (do not crowd the chicken; cook in batches if all the chicken doesn’t fit). Set the temperature to 375°F and air fry for 7 minutes. 

    5. Turn the chicken pieces. Air fry for an additional 7–10 minutes or until the chicken is done and a meat thermometer inserted in the center registers 165°F.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Kid Friendly
    Comfort Food
    Dinner
    Quick & Easy
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 (4 ozs) piece of chicken


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      65mg

      22%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      24g

    • Potassium
      230mg
      5%

    Ingredients

    low-fat buttermilk
    1/3 cup

    hot sauce
    1/4 tsp

    boneless, skinless chicken breasts (cut in half lengthwise to make 4 equal portions)
    1 lbs

    corn flakes
    6 tbsp

    stone-ground cornmeal
    3 tbsp

    garlic powder
    1 tsp

    paprika
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    nonstick cooking spray
    1 whole

  • Tarragon Herbed Chicken and Mushrooms

    Tarragon Herbed Chicken and Mushrooms

    How to Make Tarragon Herbed Chicken and Mushrooms

    A favorite of French cuisine, tarragon adds a fragrant, licorice-like flavor to chicken. If tarragon isn’t your thing, try this recipe with another herb like basil, cilantro, or dill. You can also sub dried herbs for fresh: sub 1 teaspoon dried herb for each tablespoon of fresh herb. You can buy thin-cut chicken breast cutlets in the store, or buy whole chicken breast and cut them in half to make cutlets that are about 1/2-inch thick. Pair this chicken with Easy Half-Mashed Potatoes with Cauliflower for a diabetes-friendly meal with less carbs, but all the comfort!

    Double Up: Cook double the chicken in this recipe and use the leftovers for Easy Chicken Paninis later in the week!

     


    10 min prep time


    10 min cook time


    4servings


    4 oz chicken with 1/3 cup herbed mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Coarsely chop the tarragon, parsley, and mushrooms together in a food processor or by hand. Set aside.

    2. Coat a large nonstick skillets with olive oil spray, and heat over medium-high heat.

    3. Brown the chicken breasts for 4 minutes on each side, or until a meat thermometer inserted into the chicken reads 165° F. Remove the chicken from the pan. (if doubling the chicken, cook in two pans; set aside half of the chicken to cool, then store in a tightly sealed container in the fridge for up to 3 days.)

    4. Divide the chicken between 4 dinner plates and sprinkle with the salt and pepper.

    5. Add the olive oil to the pan along with the garlic and chopped herbs and mushrooms. Toss to warm through, about 1 minute. Spoon over the plated chicken. Serve with an additional vegetable or whole grain side dish.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Main Dish
    Gluten-Free
    Budget Friendly
    Dinner
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz chicken with 1/3 cup herbed mushrooms


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      95mg

      32%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      36g

    • Potassium
      420mg
      9%

    Ingredients

    fresh tarragon
    3 tbsp

    fresh parsley
    3/4 cup

    sliced baby portabello mushrooms
    3/4 cup

    boneless, skinless chicken breast cutlets
    1 1/2 lbs

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil
    1 tbsp

    garlic (crushed)
    1 clove

  • Spinach, Avocado, and Summer Berry Salad

    Spinach, Avocado, and Summer Berry Salad

    How to Make Spinach, Avocado, and Summer Berry Salad

    This superfood salad is packed with antioxidants and bright, summery flavors. Pair it with a grilled chicken dish, like these Grilled Lime Chicken Fajitas, or fish, like this Grilled Salmon with Mango and Tomato Salsa.

    Looking for an easier way to make salad dressing? Add all of the dressing ingredients to a jar with a lid. Screw the lid on tightly and shake well until everything is combined. If you’re making this salad ahead of time, wait to add the dressing until right before serving.

     


    15 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the spinach, strawberries, blueberries, avocado, and onion in a large salad bowl.
    2. In a small bowl, whisk together the olive oil, vinegar, honey, lime juice, garlic, and black pepper.
    3. Pour the dressing over the salad and toss to evenly coat.
    Veggie Rich
    Low Carb
    Low Sodium
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    No Cook
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      30mg

      1%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      350mg
      7%

    Ingredients

    fresh baby spinach
    10 oz

    diced or sliced strawberries
    1 cup

    blueberries
    1/2 cup

    avocado (diced)
    1

    finely diced or sliced red onion
    1/3 cup

    olive oil
    2 tbsp

    white balsamic or champagne vinegar
    2 tbsp

    honey
    1 tsp

    lime (juiced)
    1/2 large

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

  • Latin Baked Fried Chicken

    Latin Baked Fried Chicken

    How to Make Latin Baked Fried Chicken

    Breaking news: the secret to great fried chicken without the frying has been discovered! Okay, all jokes aside, would you have ever dreamed that having fried chicken would be possible when eating healthy? You will love me forever for this baked, crispy, and moist chicken recipe. We can live happily ever after with our baked fried chicken.

    To make your own salt-free Adobo seasoning, combine 1 tbsp each of lemon pepper, garlic powder, onion powder, dried oregano, dried parsley, and achiote powder and 1/2 tbsp cumin. Store in an airtight container for up to 2 weeks. 


    10 min prep time


    30 min cook time


    4servings


    1 cutlet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425ºF. Lightly spray a small baking sheet with nonstick spray.

    2. Place baking sheet in oven for 10 minutes to heat prior to putting the chicken cutlets on it.

    3. Whisk together the lime juice, egg white, soy sauce, oregano, and garlic in a medium bowl.

    4. Place the panko, adobo seasoning, and salt on a sheet of wax paper. Dip the chicken, one piece at a time, into the lime mixture then into the panko mixture, pressing lightly so the crumbs adhere.

    5. Place the chicken on the baking sheet. Lightly spray with nonstick spray. Bake, without turning, until the crust is golden and the chicken is cooked through, about 20 minutes.

    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Mexican/Southwestern
    Latin American
    Kid Friendly
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cutlet


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      35g

    • Potassium
      67mg
      1%

    Ingredients

    nonstick cooking spray
    1

    lime juice (from 2 limes)
    1/4 cup

    egg white
    1

    lower sodium soy sauce
    1 tsp

    dried oregano
    1/2 tsp

    garlic (minced)
    2 clove

    whole-wheat panko bread crumbs
    1/2 cup

    Adobo seasoning
    3/4 tsp

    salt
    1/4 tsp

    thin-sliced chicken cutlets
    4 (5 oz) cutlets