The 28-Day Gout Diet Plan: The Optimal Nutrition Guide to Manage Gout by Sophia Kamveris MS RD LDN

Author:Sophia Kamveris MS RD LDN [Kamveris MS RD LDN, Sophia]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-01-21T17:00:00+00:00

PER SERVING (ABOUT 2 CUPS)

Total Calories: 234; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 50mg; Sodium: 192mg; Potassium: 41 mg; Total Carbohydrate: 11g; Fiber: 1g; Sugars: 9g; Protein: 21g

Chopped Italian Salad

SERVES 4 PREP TIME: 10 MINUTES

DIABETES FRIENDLY • GLUTEN FREE • KIDNEY FRIENDLY

This chopped salad is hearty and travels well. It’s also easy to change it up to meet your taste preferences. Include lots of fresh chopped veggies to keep it nutritious and limit any meat you substitute to low-salt versions with a maximum of 3 ounces per serving.

1 cup chopped cooked boneless, skinless chicken breast

3 ounces Canadian bacon, chopped

2 cups cherry tomatoes, halved

1 (14-ounce can) no-salt-added artichoke bottoms, halved

2 ounces shredded mozzarella cheese (about ½ cup)

1 cucumber, chopped

¼ cup fresh basil leaves, torn

¼ cup pine nuts

¼ cup plain low-fat Greek yogurt

¼ cup apple cider vinegar

1 garlic clove, minced

½ teaspoon freshly ground black pepper

1.In a large bowl, combine the chicken, Canadian bacon, tomatoes, artichokes, cheese, cucumber, basil, and pine nuts.

2.In a small bowl, whisk the yogurt, vinegar, garlic, and pepper.

3.Add the dressing to the chicken and vegetables. Toss to combine.

PREPARATION TIP: Lower the total salt content by omitting the Canadian bacon and adding 3 more ounces of chopped cooked chicken.

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