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  Chicken and Spinach Pasta with Garlic Sauce

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  4 servings
  

  Chicken and Spinach Pasta with Garlic Sauce

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Diabetes FriendlyEgg FreeHeart HealthyRefined Sugar FreeSoy Free

  This creamy yet light pasta dish is packed with lean protein, fiber-rich ingredients, and heart-healthy fats. Simple, affordable, and perfect for a wholesome meal!

  Chicken and Spinach Pasta with Garlic Sauce quantity

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  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  Cook the Pasta:

  • Bring a pot of water to a boil, cook pasta according to package directions, and drain. Reserve 1/2 cup pasta water for the sauce.

  Cook the Chicken:

  • Heat olive oil in a large skillet over medium heat.
  • Add the chicken thighs and season with Italian seasoning. Cook for 5-7 minutes until golden brown and cooked through. Remove chicken from the skillet and set aside.

  Sauté the Garlic and Spinach:

  • In the same skillet, add minced garlic and red pepper flakes (if using). Sauté for 30 seconds until fragrant.
  • Add spinach and cook until wilted, about 2 minutes.

  Make the Garlic Sauce:

  • Pour in the chicken broth, scraping up any browned bits from the pan.
  • Let the broth simmer for 2-3 minutes to reduce slightly.
  • Stir in Greek yogurt and Parmesan cheese, mixing well to create a creamy sauce. Add reserved pasta water a little at a time to reach desired consistency.

  Combine Ingredients:

  • Add the cooked pasta, chicken, and spinach to the skillet. Toss to coat everything in the garlic sauce.

  Serve:

  • Divide into bowls and garnish with fresh parsley or basil, if desired.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  For the Pasta:

  • 8 ounce Barilla whole wheat penne
  • 1 tablespoon extra virgin olive oil
  • 1 pound boneless skinless chicken thighs cut into bite-sized pieces
  • 4 cup fresh spinach
  • 4 clove garlic minced
  • 1/4 teaspoon crushed red pepper
  • 1/2 teaspoon Italian seasoning

  For the Sauce:

  • 1 cup low-sodium chicken broth
  • 1/4 cup plain Greek yogurt

  Optional:

  • 2 tablespoon grated Parmesan cheese
  • 2 tablespoon fresh parsley or basil for garnish

  Cooking Tools Required

  12-inch nonstick skillet, 5-quart saucepot

  Reheating/Serving Instructions

  Heat in the microwave on low power until heated through.

  Nutrition

  Calories: 396kcal | Carbohydrates: 39g | Protein: 33g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 111mg | Sodium: 194mg | Potassium: 547mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3073IU | Vitamin C: 12mg | Calcium: 91mg | Iron: 2mg

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  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP

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  6 servings
  

  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP

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  Recipe adapted from:

  Marianna Duba, M.Sc.

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 4 oz chicken and 4 oz vegetables

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeKetoLow FODMAPLower CarbNut FreePaleoPostpartumReduced FatRefined Sugar FreeSoy FreeWhole 30

  A gut-friendly grain-free and low FODMAP one pan meal which provides anti-inflammatory fats and turmeric, lean protein and valuable phytonutrients. It is also a great meal prepping, enjoy the leftovers for grab-n-go meals.

  One Pan Chicken, Golden Zucchini and Carrot Fries-Low FODMAP quantity

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  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Preheat oven to 375ºF (191ºC) and line a large baking sheet with parchment paper.
  • Peel and slice carrots into sticks. Wash and cut the zucchini to chunks.
  • Brush chicken breast with 1/3 of the olive oil. Season with thyme and sea salt. Place on the baking sheet.
  • Toss carrot sticks in 1/3 of the olive oil. Place on the baking sheet next to chicken.
  • Toss zucchini with the remaining olive oil and turmeric. Mix until zucchini is evenly yellow then transfer to the baking sheet.
  • Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through.
  • Remove baking sheet from the oven add more salt to taste if desired. Enjoy!

  Notes

   Be sure to not overcrowd the pan

  Cook Times

  Active Prep25

  Hands-On Cook0

  Hands-Off Cook30

  Passive0

  Total Time55 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  • 2 pound boneless skinless chicken breast about 3 large chicken breast
  • 6 each carrot medium
  • 24 ounce zucchini about 3 large
  • 6 tablespoon extra virgin olive oil divided three ways
  • 3 teaspoon dry thyme
  • 3 teaspoon ground turmeric
  • 1/2 teaspoon sea salt

  Cooking Tools Required

  Cutting board, Heavy duty rimmed baking sheet, Instant read thermometer, Kitchen towels, Measuring cups and spoons, parchment paper, Sharp Knives, Vegetable Peeler

  Reheating/Serving Instructions

  Heat in a saute pan over medium heat.

  Nutrition

  Calories: 321kcal | Carbohydrates: 5g | Protein: 34g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 0.02g | Cholesterol: 97mg | Sodium: 380mg | Potassium: 888mg | Fiber: 2g | Sugar: 3g | Vitamin A: 458IU | Vitamin C: 23mg | Calcium: 38mg | Iron: 2mg

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  Saag Paneer with Tofu

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  Up to 10 servings
  

  Saag Paneer with Tofu

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  Recipe adapted from:

  Kaiser Permanente

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeRefined Sugar FreeSoy FreeVeganVegetarian

  Tofu takes the place of paneer in this lighter version of saag paneer, a classic Indian dish made with fresh spinach sautéed in plenty of ginger, cumin, garam masala, chiles, coriander and turmeric.

  Saag Paneer with Tofu quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  Make tofu paneer:

  • Mix together the lemon juice, water, salt, and nutritional yeast in a glass bowl.
  • Chop tofu into 1⁄2 inch cubes and add to lemon juice mixture and stir well. Set aside and let marinate at least 1 hour.
  • Preheat oven to 400. Pour the tofu mixture on a baking sheet and spread out so none of them are touching each other. Bake tofu for 20-25 minutes, stirring halfway through, until browned and crispy on edges.

  Make the cashew cream:

  • Soak the cashews in the 1⁄2 cup boiling water for at least 5-10 minutes (longer if possible).
  • Place the cashews and water in a food processor or blender and blend until pureed totally smooth.

  Make Saag:

  • Bring 1 1⁄2 cups of water to boil in a large pan. Add spinach and place lid on top. Cook spinach for 2-3 minutes and then stir and cook another 1-2 minutes until spinach is wilted and cooked.
  • Transfer to a food processor with the water and puree until smooth.
  • Chop the onion and poblano pepper and set aside.
  • Heat a large pan until hot. Once hot, add oil, chopped onion and chopped peppers. Saute for 6-8 minutes until the onion is brown and tender.
  • Add the ginger and garlic and stir well. Cook another 1-2 minutes until browned and fragrant.
  • Add the garam masala, cumin, coriander, and pepper flakes and cook for 1 minute or until fragrant.
  • Add the tomatoes, salt, and lime juice to the pan and stir well. Add the cashew cream and pureed spinach and stir well. Cook for another 5 minutes or until mixture is thick.
  • Add tofu paneer on top of saag mixture to serve (or mix in).

  Cook Times

  Active Prep30

  Hands-On Cook25

  Hands-Off Cook25

  Passive0

  Total Time1 hour hour 20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  Tofu “Paneer”:

  • 35 ounce extra firm tofu
  • 5 tablespoon fresh lemon juice
  • 7 1/2 tablespoon water
  • 7 1/2 tablespoon nutritional yeast
  • 1/2 teaspoon sea salt

  Saag:

  • 40 ounce baby spinach
  • 3 3/4 cup water
  • 2 1/2 teaspoon avocado oil
  • 2 poblano pepper diced and seeds removed
  • 2 large yellow onion chopped
  • 2 1/2 tablespoon fresh ginger grated
  • 7 clove garlic minced or pressed
  • 37 ounce canned diced tomatoes
  • 1/2 teaspoon sea salt
  • 2 1/2 teaspoon garam masala
  • 2 1/2 teaspoon cumin
  • 5 teaspoon ground coriander
  • 1/2 teaspoon crushed red pepper
  • 2 1/2 tablespoon fresh lemon juice

  Cashew cream:

  • 1/2 cup raw cashews
  • 1/2 cup boiling water

  Cooking Tools Required

  12-inch nonstick skillet, 5-quart saucepot, Baking Pan, Cutting board, Food Processor, Measuring cups and spoons, Mixing bowls, Non stick saute pan, Oven, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium high heat until heated through or in a pot on the stove top over medium heat.

  Nutrition

  Calories: 193kcal | Carbohydrates: 21g | Protein: 16g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 546mg | Potassium: 1262mg | Fiber: 7g | Sugar: 6g | Vitamin A: 10881IU | Vitamin C: 68mg | Calcium: 206mg | Iron: 7mg

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  Turkish Sauteed Spinach with Yogurt Sauce and Spiced Butter

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  Up to 10 servings
  

  Turkish Sauteed Spinach with Yogurt Sauce and Spiced Butter

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  Recipe adapted from:

  Shadi HasanzadeNemati

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1/3 cup cooked spinach and 3 tablespoons of yogurt sauce

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbPostpartumPregnancyRefined Sugar FreeSoy FreeVegetarian

  A delicious and nutritious Turkish style spinach is very flavorful. Topped with yogurt sauce and spiced butter, this sauteed spinach recipe results in a tasty appetizer or side dish, that pairs great with chicken, beef, or fish.

  Turkish Sauteed Spinach with Yogurt Sauce and Spiced Butter quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat the olive oil in a large pan over medium heat. Sauté the onion until golden and translucent. This would take 5 to 10 minutes.
  • Add in the garlic and the tomato paste. Stir to combine and add the salt and pepper.
  • Add in the spinach and cook over medium heat until the spinach is cooked and wilted, about 10 minutes.
  • To make the yogurt sauce, mix the yogurt with the grated garlic, salt, pepper and dried mint.
  • Melt the butter in a small pan over medium heat. Once melted, add in the Aleppo pepper and give it a good stir. Add in the walnuts and cook for a minute or two.
  • Transfer the sauteed spinach to a serving plate. Top with the yogurt sauce and spiced butter.
  • Notes:

    - If using regular spinach, chop them a bit so the leaves are a bit smaller. You can use plain yogurt to make the sauce. Non-dairy yogurt would also work as long as it's not flavored. 

    - Find dried mint at Mediterranean or Middle Eastern shops or online. 

    - You can serve sauteed spinach warm or at room temperature. 

    - Store the leftovers in an airtight container (remove the yogurt sauce if possible) and refrigerate for up to 3 days.

    - You can reheat the dish using a microwave or a pan over medium heat. 

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook10

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  Spinach

  • 3 tablespoon extra virgin olive oil
  • 3 onion finely chopped
  • 12 clove garlic minced
  • 3 teaspoon tomato paste
  • 1 teaspoon Kosher salt more or less to taste or dietary preference
  • 1/2 teaspoon freshly ground black pepper more or less to taste
  • 3 pound fresh spinach rinsed and spun dry

  Yogurt sauce

  • 2 cup low fat plain yogurt
  • 2 clove garlic grated
  • 1/2 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoon dried mint

  Topping

  • 6 tablespoon unsalted butter
  • 3 tablespoon Aleppo pepper
  • 6 tablespoon walnuts chopped

  Cooking Tools Required

  Cutting board, Mixing bowls, Non stick saute pan, Salad spinner, Sharp Knives, Tongs

  Reheating/Serving Instructions

  You can serve sauteed spinach warm or at room temperature. Store the leftovers in an airtight container (remove the yogurt sauce if possible) and refrigerate for up to 3 days. You can reheat the dish using a microwave or a pan over medium heat. 

  Nutrition

  Calories: 227kcal | Carbohydrates: 15g | Protein: 9g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 0.3g | Cholesterol: 21mg | Sodium: 548mg | Potassium: 1037mg | Fiber: 5g | Sugar: 6g | Vitamin A: 13748IU | Vitamin C: 43mg | Calcium: 258mg | Iron: 5mg

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  Veggie and Tofu Stir Fry-Low FODMAP

  $0.00 Cooking Fee

  Rated 0 out of 5
  FSA/HSA eligible when qualified
  6 servings
  

  Veggie and Tofu Stir Fry-Low FODMAP

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 1 1/4 cups

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyLow FODMAPLower CarbNut FreeVeganVegetarian

  Veggie and Tofu Stir-Fry gives you that delicious seared, slightly smoky taste that you enjoy in a good Chinese restaurant.

  Veggie and Tofu Stir Fry-Low FODMAP quantity

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  Adjust the ingredients measurement scale here by changing this number. 6

  Instructions

  • Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 10 minutes, pressing down occasionally.
  • Combine tofu, salt, pepper, and cornstarch in a medium bowl; toss to coat.
  • Heat a large wok or skillet over medium high heat. Add avocado oil to pan; swirl to coat.
  • Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl.
  • Add chives and ginger to pan; adding additional oil if needed and stir-fry 1 minute. Remove from pan; add to bowl with tofu.
  • Add additional oil to pan; swirl to coat.
  • Add carrots; stir-fry 3 minutes. Add bok choy and zucchini, stir-fry 3 minutes.
  • Add tofu back to pan. Whisk together all the sauce ingredients and pour over tofu. Mix well to combine, lifting from the bottom of the pan, being careful not to break up the tofu.

  Cook Times

  Active Prep10

  Hands-On Cook20

  Hands-Off Cook0

  Passive10

  Total Time40 minutes minutes

  Recipe Serving Size6

  Ingredients

  Ingredients

  For the tofu:

  • 14 ounce extra-firm tofu drained
  • 1 tablespoon avocado oil
  • 1/3 teaspoon freshly ground black pepper
  • 1 tablespoon corn starch

  For the aromatics:

  • 1 bunch fresh chive chopped 1/4 inch
  • 1 1/2 tablespoon fresh ginger grated

  For the vegetables:

  • 1 tablespoon avocado oil
  • 3 carrot large, peeled and julienne-cut
  • 4 head baby bok choy cut into 2 inch lengths
  • 3 zucchini cut into 2 inch lengths about 1/2 inch wide

  For the sauce:

  • 1 tablespoon corn starch
  • 3 tablespoon dry sherry or Shaoxing wine
  • 1/3 cup vegetable broth
  • 2 tablespoon gluten free soy sauce more or less to taste or dietary preference
  • 3 tablespoon brown sugar
  • 2 teaspoon sesame oil

  Cooking Tools Required

  Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saute pan, Sharp Knives, Spatula, Tongs, Top Stove, Vegetable Peeler, Whisk, Wok

  Reheating/Serving Instructions

  Heat in microwave on high power until heated through or stir fry over medium heat.

  Nutrition

  Calories: 164kcal | Carbohydrates: 17g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 461mg | Potassium: 492mg | Fiber: 2g | Sugar: 11g | Vitamin A: 5378IU | Vitamin C: 20mg | Calcium: 55mg | Iron: 1mg

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  Stonefire Grill Lemon Garlic Chicken

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  Up to 10 servings
  

  Stonefire Grill Lemon Garlic Chicken

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  Recipe adapted from:

  One Classy Dish

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 6 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeKetoLower CarbPaleoPostpartumRefined Sugar FreeSoy Free

  This chicken is simply baked with lemon and garlic. Eat as is, or use shredded in a variety of ways such as salads or pasta.

  http://oneclassydish.blogspot.com/2012/12/stonefire-grill-lemon-garlic-chicken.html

  Stonefire Grill Lemon Garlic Chicken quantity

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  http://oneclassydish.blogspot.com/2012/12/stonefire-grill-lemon-garlic-chicken.html

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Lightly salt & pepper the chicken breasts & place in 9-by-13 baking dish.
  • Peel & roughly chop garlic cloves. Roughly chop basil.
  • Combine lemon juice, salt, pepper, oregano, basil, garlic, & olive oil in a medium bowl.
  • Pour sauce over chicken breasts & cover dish with aluminum foil.
  • Bake covered at 350 degrees for 40-45 minutes, this may vary depending on size of chicken breasts. When chicken is fully cooked remove foil & broil until chicken is browned, about 1-2 minutes.
  • Transfer to serving platter and garnish with chopped Italian parsley & sliced lemon.

  Notes

  You can use this same recipe roasting a whole chicken or legs if you prefer dark meat. I love roasted garlic but you do not have to use an entire bulb especially if you pair up this dish with delicious Garlic Roasted Mashed Potatoes.

  Cook Times

  Active Prep20

  Hands-On Cook0

  Hands-Off Cook40

  Passive0

  Total Time1 hour hour

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 4 pound boneless skinless chicken breast
  • 1/3 cup fresh lemon juice
  • 3/4 tablespoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried oregano
  • 2 tablespoon fresh basil chopped
  • 1 head garlic peeled, coarsely chopped
  • 1/3 cup extra virgin olive oil

  Garnish:

  • 2 tablespoon Italian parsley chopped
  • 1 lemon thinly sliced

  Cooking Tools Required

  Aluminum Foil, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, Sharp Knives

  Reheating/Serving Instructions

  Heat in 350 degree oven for 15 minutes or until chicken is heated through.

  Nutrition

  Calories: 280kcal | Carbohydrates: 3g | Protein: 39g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 116mg | Sodium: 735mg | Potassium: 714mg | Fiber: 1g | Sugar: 1g | Vitamin A: 148IU | Vitamin C: 13mg | Calcium: 22mg | Iron: 1mg

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  Artichoke Dip with Spinach and Yogurt

  $0.00 Cooking Fee

  Rated 5.00 out of 5
  FSA/HSA eligible when qualified
  Up to 10 servings
  

  Artichoke Dip with Spinach and Yogurt

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  Recipe adapted from:

  Stephanie Kay

  Rated 5 out of 5 based on 10 customer ratings

  $0.00 Cooking Fee

  Serving Size: 5 tablespoons

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
  Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
  Shop FSA/HSA eligible dishes when qualified

  Diabetes FriendlyEgg FreeGluten FreeKetoLower CarbPostpartumReduced FatRefined Sugar FreeSoy FreeVegetarian

  This artichoke dip can be served hot or cold, and is packed full of protein, fibre and veggies.

  https://kaynutrition.com/healthy-artichoke-dip-spinach-yogurt/

  Artichoke Dip with Spinach and Yogurt quantity

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  https://kaynutrition.com/healthy-artichoke-dip-spinach-yogurt/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Blanch spinach and squeeze out any excess liquid, then chop.

  For a cold dip:

  • In a large bowl, combine artichoke hearts, yogurt, spinach, garlic, parmesan, parsley, salt and pepper, and stir well to combine.
  • Season with additional salt and pepper to taste, and season with parley and parmesan to serve.
  • Store the artichoke dip in the fridge in an air-tight container for up to 3 days.

  For a warm dip:

  • Preheat oven to 350°F.
  • In a large bowl, combine artichoke hearts, yogurt, spinach, garlic,parmesan, parsley, salt and pepper, and stir well to combine.
  • Season with additional salt and pepper to taste, and top with and extra sprinkle of parmesan cheese.
  • Transfer to the oven and bake for 10-12 minutes until bubbling.
  • Allow artichoke dip to cool slightly before serving.

  Cook Times

  Active Prep15

  Hands-On Cook5

  Hands-Off Cook0

  Passive0

  Total Time20 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 1 bunch fresh spinach blanched and squeezed of all moisture. then chopped
  • 14 ounce canned artichoke heart drained and finely chopped
  • 1 cup plain Greek yogurt
  • 2 clove garlic grated
  • 1 cup grated parmesan cheese
  • 1/4 cup Italian parsley finely chopped
  • 1/4 teaspoon Kosher salt
  • 1/8 teaspoon freshly ground black pepper

  Cooking Tools Required

  Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Saucepan, Sharp Knives, Spatula

  Reheating/Serving Instructions

  Eat chilled or heat in the oven at 350 degrees for 15 minutes.

  Nutrition

  Calories: 73kcal | Carbohydrates: 5g | Protein: 6g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 415mg | Potassium: 247mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3402IU | Vitamin C: 12mg | Calcium: 148mg | Iron: 1mg

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  Naked Wonton Soup

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  4 servings
  

  Naked Wonton Soup

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  Recipe adapted from:

  Mayumi Tavalero

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  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeHeart HealthyKetoLower CarbRefined Sugar Free

  Enjoy this simple no-wrapper, fiber-rich, and satisfying Naked Wonton Soup. It's sure to warm you up without the extra carbs!

  Naked Wonton Soup quantity

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  Instructions

  • In a large pan, heat sesame oil over medium heat. Add ground turkey, breaking it apart with a spoon. Cook until fully browned (about 6-8 minutes).
  • Add garlic and ginger to the pan with the turkey. Stir and cook for another 1-2 minutes until fragrant.
  • In a large pot, bring the chicken broth to a simmer over medium heat. Add the cooked turkey mixture, soy sauce, and rice vinegar. Stir to combine. Add the sliced mushrooms, shredded carrots, and kale. Simmer for 5-7 minutes until the vegetables are tender.
  • Ladle the soup into bowls. Garnish with chopped green onions. Serve immediately and enjoy this heart-healthy, filling soup!

  Cook Times

  Active Prep10

  Hands-On Cook12

  Hands-Off Cook0

  Passive0

  Recipe Serving Size4

  Ingredients

  Ingredients

  • 1 pound lean ground turkey
  • 4 cup low-sodium chicken broth
  • 1 tablespoon sesame oil
  • 2 clove garlic minced
  • 1 tablespoon fresh ginger grated
  • 1 cup kale chopped
  • 1/2 cup white mushroom sliced
  • 1 tablespoon low-sodium soy sauce
  • 1/4 cup green onion chopped
  • 1/2 cup carrot shredded
  • 1 tablespoon rice vinegar

  Cooking Tools Required

  12-inch saute pan, 5-quart saucepot, Cutting board, Ladle, Measuring cups and spoons, Sharp Knives, Spatula, Top Stove

  Reheating/Serving Instructions

  Heat soup in a small pot on medium-high heat until just simmering or in the microwave on high power.

  Nutrition

  Calories: 215kcal | Carbohydrates: 6g | Protein: 33g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 62mg | Sodium: 289mg | Potassium: 690mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3288IU | Vitamin C: 8mg | Calcium: 41mg | Iron: 2mg

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  Alan’s Famous Breakfast Frittata-Lower Sodium

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  12 servings
  

  Alan’s Famous Breakfast Frittata-Lower Sodium

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  Recipe adapted from:

  Alan Skversky

  Rated 0 out of 5

  $0.00 Cooking Fee

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyGluten FreeHeart HealthyKetoLower CarbMediterranean DietReduced FatRefined Sugar FreeSoy Free

  This recipe is a family favorite of Chef Alan and we thank him for sharing it with us! It's high in protein, low in fat, and loaded with vegetables. This dish is meant to feed a crowd,

  Alan’s Famous Breakfast Frittata-Lower Sodium quantity

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  Instructions

  • Preheat oven to 350 degrees. Spray a 9x13 inch baking dish with cooking spray.
  • Place a large pot with a steamer basket over medium-high heat. Pour 1 cup of water into the pot and add asparagus. Cook until tender, about 7 minutes. Distribute evenly in the baking dish.
  • In a large bowl beat together the eggs and the egg whites. Season with salt and pepper; set aside.
  • Heat a skillet over medium heat. Spray with cooking spray and add the ground turkey. Saute for five minutes then add the onion and red bell pepper. Continue to cook for several more minutes until the turkey is no longer pink. Season with salt, pepper, garlic powder, and onion powder. Distribute evenly in the baking dish.
  • Spray the pan again and add the spinach. Saute for several minutes or until wilted, Distribute evenly in the baking dish.
  • Carefully pour the egg mixture into the baking dish and if necessary gently stir to equally distribute.
  • Bake for 45-60 minutes.

  Cook Times

  Active Prep10

  Hands-On Cook20

  Hands-Off Cook45

  Passive0

  Total Time1 hour hour 15 minutes minutes

  Recipe Serving Size12

  Ingredients

  Ingredients

  • 1 bunch asparagus chopped into one-inch lengths
  • 12 egg large
  • 16 ounce egg white
  • 1.5 teaspoon Kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1 pound 85% lean ground turkey
  • 1 white onion small dice
  • 1 red bell pepper diced
  • 1 teaspoon Kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 pound fresh spinach roughly chopped

  Cooking Tools Required

  9x13 inch glass baking dish, Mixing bowls, Mixing spoon, Steamer Basket, Whisk

  Reheating/Serving Instructions

  Reheat in 350 degree oven for 30 minutes or until heated through.

  Nutrition

  Calories: 149kcal | Carbohydrates: 5g | Protein: 21g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 184mg | Sodium: 661mg | Potassium: 561mg | Fiber: 2g | Sugar: 2g | Vitamin A: 4386IU | Vitamin C: 26mg | Calcium: 79mg | Iron: 3mg

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  Low Carb Turkey, Lentil and Zucchini Chili

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  Low Carb Turkey, Lentil and Zucchini Chili

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 12 fl oz

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyNut FreePostpartumPregnancyReduced FatRefined Sugar FreeSoy Free

  A hearty, lower-glycemic alternative to traditional chili, with lean turkey, zucchini, and reduced lentils for a satisfying, healthier dish.

  http://www.ForkandKnifeCreations.com

  Low Carb Turkey, Lentil and Zucchini Chili quantity

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  http://www.ForkandKnifeCreations.com

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  Instructions

  • Place a large pot over medium heat. Add the olive oil and when the oil “shimmers” add all the vegetables. Saute for 3-5 minutes or until vegetables are soft.
  • Next add the ground cumin, chili powder, and dried oregano. Saute for 1 minute.
  • Add the ground turkey, breaking it up and cooking until no longer pink, about 6 minutes.
  • Add the vegetable broth, stirring and scraping up any browned bits.
  • Add the tomatoes with juice, all the lentils, and the kosher salt.
  • Bring to a boil, turn down the heat and simmer for 20-30 minutes, or longer for the lentils to be soft and more flavor. Half way through, add the chopped zucchini and cook until it's tender.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook20

  Passive0

  Total Time50 minutes minutes

  Recipe Serving Size10 servings

  Ingredients

  Ingredients

  • 2 tablespoon extra virgin olive oil
  • 1 each yellow onion chopped
  • 1 each red bell pepper chopped
  • 1 pound zucchini chopped, for 10 servings, 2 zucchinis
  • 1 each jalapeno pepper finely chopped, for kid-friendly, omit the jalapeno
  • 6 clove garlic finely chopped
  • 1 tablespoon ground cumin
  • 4 tablespoon chili powder
  • 1 teaspoon dry oregano
  • 2 pound 93% lean ground turkey
  • 1 cup green lentils or brown lentil, thoroughly rinsed in cold water + drained
  • 5 cup low sodium vegetable broth
  • 3 tablespoon tomato paste
  • 28 ounce canned diced tomatoes with juice
  • 0.5 teaspoon Kosher salt

  Cooking Tools Required

  Can Opener, Colander, Cutting board, Measuring cups and spoons, Spatula, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Heat in microwave on full power until heated through, stopping halfway through cooking time to stir.

  Nutrition

  Calories: 284kcal | Carbohydrates: 23g | Protein: 25g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 67mg | Sodium: 390mg | Potassium: 820mg | Fiber: 10g | Sugar: 6g | Vitamin A: 1678IU | Vitamin C: 36mg | Calcium: 90mg | Iron: 5mg

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  Egg Muffins with Smoked Salmon and Dill

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  Egg Muffins with Smoked Salmon and Dill

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  Recipe adapted from:

  Brien Shamp

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 muffins

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyGluten FreeKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  Keep in the refrigerator. These also make a great back-up breakfast during the week if you’re in a rush as well as a great snack alternative.

  Egg Muffins with Smoked Salmon and Dill quantity

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat oven to 350°F, and lightly grease 2 muffin tins with coconut oil.
  • Whisk together eggs, lemon zest, lemon juice, and dill. 
  • Add the 4 cups of spinach to the processor to finely chop, and add these to the eggs in the bowl. Add the green onion and tomato.
  • Mix the egg mixture thoroughly and fill muffin tins with ¼ cup of your mixture. Bake for 20 or until the egg-muffins have set in the middle.

  Cook Times

  Active Prep5

  Hands-On Cook0

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 12 egg
  • 1 each tomato diced
  • 5 sprig green onion chopped
  • 4 ounce smoked salmon flaked into bite-sized pieces (about 1 cup for 10 ervings)
  • 2 tablespoon fresh dill
  • 4 cup fresh spinach
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon lemon zest

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives, Standard muffin pan

  Reheating/Serving Instructions

  Heat in microwave on medium power about 30 seconds, more or less until warm.

  Nutrition

  Calories: 96kcal | Carbohydrates: 2g | Protein: 9g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 199mg | Sodium: 175mg | Potassium: 208mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1589IU | Vitamin C: 7mg | Calcium: 49mg | Iron: 1mg

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  Little Black Dress Egg Muffins with Bacon

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  Little Black Dress Egg Muffins with Bacon

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  Recipe adapted from:

  Brien Shamp

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 1-2 muffins

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyGluten FreeKetoLower CarbNut FreePaleoRefined Sugar FreeSoy FreeWhole 30

  Keep in the refrigerator. These also make a great back-up breakfast during the week if you’re in a rush as well as a great snack alternative.

  Little Black Dress Egg Muffins with Bacon quantity

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  Instructions

  • Preheat oven to 350°F, and lightly grease 2 muffin tins with coconut oil.
  • In a medium sauté pan, heat coconut oil over and sauté onions for 3-4 minutes, until softened.
  • Add pepper and sauté for another 2-3 minutes until the pepper has softened. Drain any excess oil and set aside.
  • In a food processor, put in the zucchini and bacon, and process until finely chopped.
  • Whisk the eggs and season with pepper. Mix the zucchini & bacon mixture in with the eggs.
  • Add the 4 cups of spinach to the processor to finely chop, and add these to the eggs in the bowl. Add the onion and pepper mixture to the eggs.
  • Mix the egg mixture thoroughly and fill muffin tins with ¼ cup of your mixture. Bake for 20 or until the egg-muffins have set in the middle.

  Cook Times

  Active Prep5

  Hands-On Cook7

  Hands-Off Cook20

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 12 egg
  • ½ each onion diced
  • 1 each red bell pepper seeded & diced
  • 2 each zucchini diced
  • 6 slice bacon nitrate-free Or turkey bacon nitrate-free, no added sugars or non-compliant preservatives
  • 4 cup fresh spinach
  • 1/4 teaspoon freshly ground black pepper adjust to taste

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives, Standard muffin pan

  Reheating/Serving Instructions

  Heat in microwave on medium power about 30 seconds, more or less until warm.

  Nutrition

  Calories: 145kcal | Carbohydrates: 3g | Protein: 9g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.04g | Cholesterol: 205mg | Sodium: 176mg | Potassium: 302mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1867IU | Vitamin C: 26mg | Calcium: 51mg | Iron: 2mg

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  Cauliflower Rice Mushroom Pilaf

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  Cauliflower Rice Mushroom Pilaf

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  Recipe adapted from:

  Amy Casey Cooks

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  $0.00 Cooking Fee

  Serving Size: 1 cup

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Diabetes FriendlyEgg FreeGluten FreeKetoLower CarbNut FreeReduced FatSoy FreeVeganVegetarian

  Healthy and delicious Cauliflower Rice Mushroom Pilaf. A flavorful one-pot dish with just 5 ingredients. It is a perfect weeknight dish to enjoy as a side or as a meal. This easy cauliflower rice pilaf recipe is a delicious and versatile side dish. It's keto friendly, gluten free, and vegan too.

  This easy cauliflower rice pilaf recipe is a delicious and versatile side dish. It's keto friendly, gluten free, and vegan too.

  Cauliflower Rice Mushroom Pilaf quantity

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  Instructions

  • Heat a large saute pan over medium heat. Add the oil. When the oil begins to shimmer, add the onion, garlic, and mushrooms. Sauté the the vegetables for 6 to 8 minutes or until the onions are translucent and the mushrooms are cooked.
  • Add the baby spinach and sauté for 2 to 3 minutes. Stir until the spinach is wilted.
  • Add the riced cauliflower to the sauté pan and stir to combine.
  • Add the vegetable broth and place a lid on the pan. Steam the rice for 3 to 4 minutes.
  • Season with the salt and garnish.
  • Serve warm.

  Cook Times

  Active Prep10

  Hands-On Cook10

  Hands-Off Cook0

  Passive0

  Total Time50 minutes minutes

  Recipe Serving Size10 people

  Ingredients

  Ingredients

  • 40 ounce frozen riced cauliflower defrost a few minutes
  • 4 tablespoon extra virgin olive oil divided
  • 2 each medium yellow onion diced
  • 6 clove garlic minced
  • 16 ounce cremini mushrooms sliced and divided
  • 4 cup baby spinach packed cups
  • 4 tablespoon vegetable broth
  • 1 tablespoon Kosher salt adjust as needed, based on the broth you are using

  To garnish (optional)

  • 2 ½ tablespoon vegan butter optional
  • ⅔ cup green onion diced
  • 1 lime juiced

  Cooking Tools Required

  5-quart saucepot, Cutting board, Measuring cups and spoons, Mixing spoon, Sharp Knives, Top Stove

  Nutrition

  Calories: 138kcal | Carbohydrates: 14g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Sodium: 797mg | Potassium: 718mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1340IU | Vitamin C: 64mg | Calcium: 67mg | Iron: 1mg

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  Chicken Salad Pita and Chicken Vegetable Soup

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  8 servings
  

  Chicken Salad Pita and Chicken Vegetable Soup

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 5 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeHeart HealthyNut Free

  With this selection you get two great chicken dishes. First, a classic chicken salad that's loaded with crunchy vegetables wrapped in a whole wheat pita, and second, a delicious soup made with homemade broth that's filled with hearty vegetables, tender pieces of chicken, and whole wheat pasta, making it a great main dish meal. You will get 4 servings of each dish.

  Chicken Salad Pita and Chicken Vegetable Soup quantity

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  Adjust the ingredients measurement scale here by changing this number. 8

  Instructions

  Poached Chicken:

  • Add chicken to a large pot and cover with cold water, by at least 1 inch. Sprinkle evenly with salt, then add garlic, lemon, and black peppercorns.
  • Bring to a boil, turn down to a simmer, cover and cook for 5 minutes. Turn off the heat and allow to sit for 20 minutes, or until chicken is cooked through (165 degrees), while you work on the rest of the prep.
  • Remove chicken from stock, strain stock and reserve both.

  Chicken Salad:

  • Dice half of the reserved poached chicken. Add to a medium bowl; add all the filling ingredients and mix well. Season salad with salt and pepper. To serve, lay single leaf lettuce on pita then add roughly 1/2 cup chicken salad. Fold and enjoy immediately. Store chicken salad, lettuce, and pita separately for future servings.

  Chicken Soup:

  • Place the olive oil in a large saucepan set over medium heat. When hot add the onion and sauté for a few minutes, until onion is tender.
  • Add the garlic and sauté for an additional minute or two, being careful not to burn the garlic.
  • Add 4 cups of the reserved chicken stock, carrots, and celery. Bring to a boil. Turn down to a simmer, cover and cook for 10 minutes or until vegetables are tender. Remove from heat. Shred half of the reserved cooked chicken; add to soup. Stir in the pepper, and parsley.

  Cook Times

  Active Prep20

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Recipe Serving Size8

  Ingredients

  Ingredients

  For the Poached Chicken:

  • 2 pound boneless skinless chicken breast
  • cold water to cover chicken by at least 1 inch
  • 1 teaspoon Kosher salt
  • 4 clove garlic smashed and peeled
  • 1 each lemon halved and squeezed into poaching liquid
  • 1 teaspoon whole black peppercorns

  For the Chicken Salad:

  • 4 piece whole wheat pita cut in 4 halves
  • 1 head leaf lettuce divided into single leaves

  and chicken salad filling

  • 1/2 cup mayonnaise
  • 3/4 cup celery finely chopped
  • 2 ounce red onion finely chopped
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Kosher salt
  • 1/3 teaspoon ground black pepper
  • 1 1/2 tablespoon Italian parsley chopped

  For the Chicken Soup:

  • 8 ounce whole wheat elbow pasta or any small whole wheat pasta
  • 2 tablespoon extra virgin olive oil
  • 3 ounce red onion diced
  • 1 clove garlic finely chopped
  • 1 each large carrot diced
  • 2 rib celery diced
  • ⅓ teaspoon freshly ground black pepper
  • 1 1/2 tablespoon Italian parsley chopped

  Cooking Tools Required

  5-quart saucepot, Colander, Cutting board, Measuring cups and spoons, Sharp Knives, Tongs, Top Stove, Wooden Spatula

  Reheating/Serving Instructions

  Heat soup in the microwave on high power until heated through.

  Nutrition

  Calories: 448kcal | Carbohydrates: 41g | Protein: 32g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 6g | Trans Fat: 0.04g | Cholesterol: 78mg | Sodium: 811mg | Potassium: 707mg | Fiber: 3g | Sugar: 2g | Vitamin A: 3176IU | Vitamin C: 7mg | Calcium: 56mg | Iron: 3mg

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  Plain Poached Chicken

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  Up to 10 servings
  

  Plain Poached Chicken

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3 1/2 ounces cooked

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  AIP DietBrain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLower CarbNut FreeOil FreePaleoPostpartumPregnancyReduced FatRefined Sugar FreeSoy FreeWhole 30

  Poached chicken is deliciously tender and moist. Use it in salads, sandwiches, soups, and pastas.

  www.ForkandKnifeCreations.com

  Plain Poached Chicken quantity

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  www.ForkandKnifeCreations.com

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  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Add chicken to a large pot and cover with cold water, by at least 1 inch. Sprinkle evenly with salt, then add garlic, lemon, and black peppercorns.
  • Bring to a boil, turn down to a simmer, cover and cook for 5 minutes. Turn off the heat and allow to sit for 20 minutes, or until chicken is cooked through (165 degrees).
  • Remove chicken from stock and allow to cool before storing. Strain stock and reserve if desired.

  Cook Times

  Active Prep10

  Hands-On Cook0

  Hands-Off Cook25

  Passive0

  Total Time35 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound boneless skinless chicken breast
  • 8 cup cold water
  • 2 teaspoon Kosher salt
  • 4 clove garlic smashed and peeled
  • 1 each lemon halved and squeezed into poaching liquid
  • 1 teaspoon whole black peppercorns

  Cooking Tools Required

  Cutting board, Instant read thermometer, Kitchen towels, Measuring cups and spoons, Sharp Knives, Skillet, Stock pot or >5 Qt pot, Top Stove

  Reheating/Serving Instructions

  Heat in the microwave on medium power until heated through.

  Nutrition

  Calories: 132kcal | Carbohydrates: 1g | Protein: 24g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 606mg | Potassium: 430mg | Fiber: 0.1g | Sugar: 0.02g | Vitamin A: 37IU | Vitamin C: 2mg | Calcium: 16mg | Iron: 0.5mg

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  Green Chicken Zoodle Bowl-AIP Diet Friendly

  $0.00 Cooking Fee

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  4 servings
  

  Green Chicken Zoodle Bowl-AIP Diet Friendly

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  Recipe adapted from:

  Mickey Trescott

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 8 ounces

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  AIP DietBrain FoodDiabetes FriendlyHeart HealthyLower CarbPaleoPregnancy

  Using a spiralizer to make “zoodles” is a great way to create more surface area and try some new textures when cooking for the Autoimmune Protocol, Paleo, or Low Carb.

  https://autoimmunewellness.com/green-chicken-zoodle-bowl/

  Green Chicken Zoodle Bowl-AIP Diet Friendly quantity

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  https://autoimmunewellness.com/green-chicken-zoodle-bowl/

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 4

  Instructions

  • Preheat the oven to 425 degrees F. First, make the sauce by placing all of the ingredients in a blender and blending until thoroughly combined. Set aside.
  • Place the solid cooking fat in the bottom of an ovenproof skillet on medium heat. When the fat has melted and the pan is hot, add the onions, and cook, stirring occasionally, for five minutes, or until lightly browned. Add the garlic and cook for another 30 seconds, until fragrant.
  • Turn the heat to high. Add the chicken to the pan and spread out so that the chicken pieces are in a thin layer. Allow to cook for 1-2 minutes without stirring, to allow the bottom of the chicken pieces to brown. Give them a good stir and place in the oven to cook for 12 minutes, or until cooked throughout.
  • While the chicken is cooking, place the portion of zoodles being served in a mixing bowl and toss with the dressing (If you are eating 2 servings now and leaving 2 for later, place half the zoodles and half the dressing in the bowl and toss; package the remainder for separate storage). Set aside.
  • When the chicken is finished cooking, allow to cool for a few minutes before tossing the desired portion with the vegetables and dressing. Serve garnished with additional cilantro leaves, radish slices, a lime wedge, and avocado slices if desired.

  Cook Times

  Active Prep15

  Hands-On Cook20

  Hands-Off Cook0

  Passive0

  Total Time35 minutes minutes

  Recipe Serving Size4

  Ingredients

  Ingredients

  For the sauce:

  • ⅓ cup fresh cilantro packed
  • ½ cup extra virgin olive oil
  • 2 tablespoon lime juice
  • ¼ teaspoon sea salt
  • 1 clove garlic

  For the bowl:

  • 1 tablespoon coconut oil
  • ½ each onion diced
  • 3 clove garlic minced
  • 1 ½ pound boneless skinless chicken thigh cut into 1 ½ inch chunks
  • ½ teaspoon sea salt
  • 3 each zucchini spiralized
  • 3 each carrot spiralized

  Optional for garnish:

  • 4 tablespoon fresh cilantro chopped
  • 4 each radish thinly-sliced
  • 2 each lime cut into wedges
  • 1 each avocado sliced

  Cooking Tools Required

  Cutting board, Measuring cups and spoons, Oven, Saute pan, Sharp Knives, Spiralizer, Top Stove

  Reheating/Serving Instructions

  Heat in a sauté pan over medium-high heat until cooked through.

  Nutrition

  Calories: 611kcal | Carbohydrates: 18g | Protein: 36g | Fat: 45g | Saturated Fat: 10g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 27g | Trans Fat: 0.03g | Cholesterol: 162mg | Sodium: 639mg | Potassium: 1268mg | Fiber: 7g | Sugar: 7g | Vitamin A: 8180IU | Vitamin C: 44mg | Calcium: 74mg | Iron: 3mg

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  Low Carb GF Zucchini latkes

  $0.00 Cooking Fee

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  Up to 10 servings
  

  Low Carb GF Zucchini latkes

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  Recipe adapted from:

  Mayumi Tavalero

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 fritters

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Diabetes FriendlyGluten FreeKetoPaleoRefined Sugar FreeSoy FreeVegetarian

  These low carb zucchini fritters are made with 2 cheeses and garlic to make them extra flavorful. Serve as a holiday dish or side dish at dinner or topped with an egg for breakfast, These fritters are versatile and freezer-friendly!

  Low Carb GF Zucchini latkes quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • In a large colander, toss the shredded zucchini and salt; set aside in sink to drain (or over a bowl) for 10 minutes.
  • Meanwhile, make the sauce by whisking together all the sauce ingredients; set aside.
  • In another bowl, whisk together the eggs, cheeses, garlic, green onions, and ground pepper. Stir in the almond flour. Squeeze as much moisture from the zucchini by pressing it against the colander and squeezing between your hands.
  • Add zucchini to the bowl with the egg mixture. Mix well to combine.
  • Heat a large skillet over medium heat. Add some oil, then using a ¼ cup measuring cup or large spoon, drop 2-tablespoon sized portions into the pan, then use the back of a spoon to gently press the batter into 2-inch-wide fritters. You should have 2 pancakes per servings requested. Cook 2-3 minutes per side until golden and cooked through. Transfer to a plate. Finish with remaining batter. Note: These can also be baked at 400 degrees, 15 minutes, turn halfway through baking time.
  • Meanwhile make the sauce by whisking together all the sauce ingredients in a small bowl. Taste and correct for salt.

  Cook Times

  Active Prep15

  Hands-On Cook15

  Hands-Off Cook0

  Passive0

  Total Time30 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 6 zucchini medium, shredded (large holes on box grater)
  • 2 teaspoon Kosher salt
  • 4 egg large
  • ½ cup feta cheese crumbled
  • ½ cup mozzarella cheese shredded
  • 4 clove garlic minced
  • 4 stalk green onion finely chopped
  • 1 teaspoon freshly ground black pepper
  • ½ cup almond flour
  • 2 tablespoon avocado oil plus more for frying larger quantities

  For serving, optional:

  • 1/2 cup plain Greek yogurt
  • 1/2 cup applesauce

  Cooking Tools Required

  Colander, Cutting board, Grater, Measuring cups and spoons, Mixing bowls, Sharp Knives, Skillet

  Reheating/Serving Instructions

  Warm in the oven at 350 degrees for 10-15 minutes or until heated through. To store refrigerate in an airtight container for up to 5 days, or freeze tightly wrapped for up to 3 months.

  Nutrition

  Calories: 153kcal | Carbohydrates: 8g | Protein: 8g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 77mg | Sodium: 625mg | Potassium: 384mg | Fiber: 2g | Sugar: 5g | Vitamin A: 453IU | Vitamin C: 22mg | Calcium: 124mg | Iron: 1mg

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  Mexican Street Tacos-Low FODMAP

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  Up to 10 servings
  

  Mexican Street Tacos-Low FODMAP

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  Recipe adapted from:

  Damn Delicious

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 2 tacos

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Dairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyLow FODMAPNut FreeRefined Sugar Free

  These delicious mini tacos are made without onions or garlic and sub fresh sliced radishes for a spicy kick. Plus they're gluten-free!

  https://damndelicious.net/2019/04/18/mexican-street-tacos/

  Mexican Street Tacos-Low FODMAP quantity

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  https://damndelicious.net/2019/04/18/mexican-street-tacos/

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  Instructions

  • In a medium bowl, combine soy sauce, lime juice, 1/3 of the oil, chili powder, cumin and oregano.
  • In a gallon size Ziploc bag or large bowl, combine soy sauce mixture and steak; marinate for at least 1 hour up to 4 hours, turning the bag occasionally.
  • Heat remaining oil in a large skillet over medium high heat. Add steak and marinade, and cook, stirring often, until steak has browned and marinade has reduced, about 5-6 minutes, or until desired doneness.
  • Serve steak in tortillas, topped with radishes, cilantro and lime.

  Cook Times

  Active Prep15

  Hands-On Cook10

  Hands-Off Cook0

  Passive60

  Total Time1 hour hour 25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  For the marinade:

  • 3 1/2 tablespoon gluten free soy sauce
  • 3 1/2 tablespoon lime juice
  • 3 tablespoon avocado oil divided
  • 3 1/2 teaspoon chili powder
  • 1 1/2 teaspoon ground cumin
  • 1 1/2 teaspoon dry oregano

  For the tacos:

  • 2 1/2 pound skirt steak cut into 1/2-inch pieces
  • 20 mini corn tortillas warmed
  • 1 bunch radish thinly sliced
  • 3/4 cup fresh cilantro chopped fresh
  • 2 lime cut into wedges

  Cooking Tools Required

  12-inch skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

  Reheating/Serving Instructions

  Store toppings separately. Heat steak in a saute pan over medium-high heat until heated through.

  Nutrition

  Calories: 338kcal | Carbohydrates: 26g | Protein: 28g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 465mg | Potassium: 502mg | Fiber: 4g | Sugar: 1g | Vitamin A: 317IU | Vitamin C: 7mg | Calcium: 67mg | Iron: 3mg

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  Kale and Lemon Chicken-Low FODMAP

  $0.00 Cooking Fee

  Rated 0 out of 5
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  Up to 10 servings
  

  Kale and Lemon Chicken-Low FODMAP

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  Recipe adapted from:

  Jen Stone

  Rated 5 out of 5 based on 5 customer ratings

  $0.00 Cooking Fee

  Serving Size: 5 oz

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Brain FoodDairy FreeDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLow FODMAPLower CarbPaleoPostpartumRefined Sugar FreeSoy FreeWhole 30

  Healthy kale, chicken thighs and bright lemon flavor combine to make a wonderful and fresh dish.

  Based on Palero running momma food blog

  Kale and Lemon Chicken-Low FODMAP quantity

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Preheat oven to 425 degrees. Season chicken with salt, pepper, paprika, and oregano.
  • Heat a large and oven proof skillet over medium high heat. Add oil or ghee
  • Add chicken skin side down, Searing both sides until golden brown. Set aside on a plate. Lower heat to medium low.
  • Stir in broth, coconut milk, nutritional yeast, lemon juice, and zest. Bring to a boil, reduce heat, and cooking, stirring for 3-5 minutes.
  • Add kale and coat with sauce. Stir just to wilt kale. Place chicken back in skillet, nestling it in pan.
  • Place skillet in oven and cook 18-20 minutes or until chicken reaches 165 degrees F.
  • Garnish with lemon zest and lemon wedges.

  Cook Times

  Active Prep5

  Hands-On Cook5

  Hands-Off Cook30

  Passive0

  Total Time40 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 10 piece bone-in skin-on chicken thigh
  • 1 1/2 teaspoon Kosher salt
  • 1 teaspoon freshly ground black pepper
  • 1 ¼ teaspoon dry oregano
  • 1 ¼ teaspoon paprika
  • 4 tablespoon avocado oil or ghee
  • 1 ¼ cup low sodium chicken stock
  • 7 ounce canned full-fat coconut milk full fat or coconut cream
  • 2 ½ tablespoon nutritional yeast optional for flavor
  • 1 tablespoon lemon zest for 10 servings, use one lemon
  • 2 ½ tablespoon fresh lemon juice
  • 5 cup kale chopped
  • ¼ teaspoon dry thyme
  • ¼ teaspoon ground sage
  • 1 tablespoon lemon zest Additional lemons and lemon zest for garnish

  Cooking Tools Required

  Can Opener, Cutting board, Grater, Measuring cups and spoons, Meat Thermometer, Oven, Saucepan, Saute pan, Sharp Knives, Skillet, Tongs, Top Stove

  Reheating/Serving Instructions

  To reheat, place In a baking pan and cover with foil. Reheat 10-15 minutes or until chicken reaches 165 degrees F.

  Nutrition

  Calories: 438kcal | Carbohydrates: 5g | Protein: 27g | Fat: 35g | Saturated Fat: 11g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Trans Fat: 1g | Cholesterol: 142mg | Sodium: 490mg | Potassium: 545mg | Fiber: 3g | Sugar: 1g | Vitamin A: 3590IU | Vitamin C: 35mg | Calcium: 109mg | Iron: 2mg

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  Salmon Piccata with Spinach-Low FODMAP

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  Up to 10 servings
  

  Salmon Piccata with Spinach-Low FODMAP

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  Recipe adapted from:

  Jen Stone

  Rated 0 out of 5

  $0.00 Cooking Fee

  Serving Size: 3.5 oz of cooked salmon + 1.5 oz of cooked spinach

  FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.
  
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  Shop FSA/HSA eligible dishes when qualified

  Brain FoodDiabetes FriendlyEgg FreeGluten FreeHeart HealthyKetoLow FODMAPLower CarbNut FreePostpartumRefined Sugar FreeSoy Free

  Delicious salmon with citrus, light, flavorful tone that the whole family will love over healthy spinach! Make sure you have large enough pan to cook all at once or 2 pans to cook in parallel. Based on Keto Cooking Christian recipe.

  http://Mealplannerpro

  Salmon Piccata with Spinach-Low FODMAP quantity

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  http://Mealplannerpro

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  Ingredients Scale

  Adjust the ingredients measurement scale here by changing this number. 10

  Instructions

  • Heat skillet to medium high heat and add in olive oil
  • Sear each piece of salmon for a few minutes - skin side up (can remove the skin, only sear presentation side). Remove salmon from pan and set aside.
  • Drain any excess oil and add in half of the butter. Add in the wine, rest of butter, lemon juice, zest, half of the parsley, and capers.
  • Add salmon back into the pan, skin side down, and cover. Continue cooking salmon for a few more minutes. Remove salmon once cooked to 145 degrees and remove 3/4 of the sauce from the pan.
  • Leave about 1/4 cup of sauce in the pan, add in fresh spinach and toss in sauce. Sauté for 2 minutes or until cooked through.

  Cook Times

  Active Prep4

  Hands-On Cook5

  Hands-Off Cook16

  Passive0

  Total Time25 minutes minutes

  Recipe Serving Size10

  Ingredients

  Ingredients

  • 3 pound salmon fillet for 10 servings - 10 x 5 oz uncooked fillets
  • 32 ounce fresh spinach
  • 2 lemon juiced and zested
  • 3 tablespoon capers
  • 2 tablespoon Italian parsley chopped
  • 2 tablespoon butter or ghee
  • 2 tablespoon white wine optional, can sub veg stock
  • 2 tablespoon extra virgin olive oil
  • Kosher salt and freshly ground black pepper to taste, go lighter on the salt since capers are salty.
  • 1 lemon sliced, optional

  Cooking Tools Required

  Cutting board, Food storage containers, Measuring cups and spoons, Saute pan, Sharp Knives, Skillet, Tongs, Top Stove

  Reheating/Serving Instructions

  Garnish with lemon slices and fresh parsley. To reheat, cover with foil cook slowly in oven at 350 degrees until just warmed through. 3-5 minutes.

  Nutrition

  Calories: 264kcal | Carbohydrates: 4g | Protein: 30g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 199mg | Potassium: 1190mg | Fiber: 2g | Sugar: 1g | Vitamin A: 8702IU | Vitamin C: 30mg | Calcium: 110mg | Iron: 4mg

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