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Tag: low sodium

  • Kale and Quinoa Salad

    Kale and Quinoa Salad

    How to Make Kale and Quinoa Salad

    It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.


    15 min prep time


    20 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
    2. In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
    3. In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Foodie
    Vegetarian
    Salads
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    white balsamic or white raspberry balsamic vinegar
    1/4 cup

    garlic (grated or minced)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Extra Virgin Olive Oil
    1/4 cup

    fresh kale leaves (chopped)
    4 cup

    dried cranberries
    1/4 cup

    sunflower seeds
    2 tbsp

    reduced fat feta cheese (crumbled)
    3 oz

  • Kale Pesto Salmon

    Kale Pesto Salmon

    How to Make Kale Pesto Salmon

    Salmon is packed with heart-healthy omega-3 fats. Serve up this dish with roasted green beans and your favorite whole grain such as quinoa, farro or wild rice.


    20 min prep time


    4servings


    1 salmon fillet

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a blender or food processor, blend the kale, walnuts, garlic, olive oil, water, lemon juice, Parmesan cheese, and pepper until smooth.
    3. Lay the salmon filets skin side down on the baking sheet. Spread the top of each salmon filet with 1/4 of the pesto.
    4. Bake the salmon for 20 minutes.
    Low Sodium
    Low Carb
    Seafood
    Italian
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 salmon fillet


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        2.9g

        15%

    • Cholesterol
      80mg

      27%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      555mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    kale leaves (chopped)
    2 cup

    walnuts (toasted)
    1/4 cup

    garlic
    1 clove

    olive oil
    1 tbsp

    water
    2 tbsp

    lemon juice
    1 tbsp

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    salmon fillets (4-ounce each)
    4

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Jalapeño Chicken and Corn Chowder

    Jalapeño Chicken and Corn Chowder

    How to Make Jalapeño Chicken and Corn Chowder

    This hearty main-dish chowder is full of chunky goodness, including sweet corn and juicy chicken. Jalapeño peppers give it a touch of spicy heat. Pair it with a light arugula salad and a serving of fresh watermelon, or this Watermelon, Arugula and Feta Salad, for a perfect summer meal.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.
     


    25 min prep time


    30 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium heat. Add the onion, carrot, celery, jalapeño, garlic, and corn and sauté for 5 to 7 minutes.
    2. Add the no-salt seasoning, black pepper, and chicken broth. Bring to boiling, then reduce the heat and simmer, covered, for 20 minutes.
    3. Remove the pot from the heat and puree about half of the soup, using an immersion blender or an upright blender. If using an upright blender, puree in batches and be sure not to overfill the blender. Return the puree to the pot.
    4. Add the chicken and heat through. Remove the pot from the heat.
    5. Stir in the yogurt and serve. Do not boil the soup once the yogurt is added.
    Low Sodium
    Mexican/Southwestern
    Budget Friendly
    Dinner
    Main Dish
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      18g

    • Potassium
      550mg
      12%

    Ingredients

    olive oil
    1 tbsp

    medium yellow onion (peeled and chopped)
    1

    medium carrots (peeled and chopped)
    2

    celery (chopped)
    2 stalks

    medium jalapeño peppers (seeded and chopped)
    2

    garlic (peeled and smashed)
    2 clove

    ears sweet corn (kernels cut off the cob (or 4 cups frozen kernels, thawed and drained))
    4

    no-salt seasoning (such as Mrs. Dash)
    1 tbsp

    black pepper
    1/2 tsp

    fat-free, low-sodium chicken broth
    4 cup

    cooked chicken breast (chopped)
    2 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

  • Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    How to Make Italian Style Vegetable Stuffed Pork Tenderloin – Foodie Recipe

    This entrée is great for a holiday gathering or meal with the family. Note that allowing the meat to rest before slicing keeps this dish nice and juicy.


    20 min prep time


    4servings


    2 slices or ¼ of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
    2. Add olive oil to a large sauté pan over medium-high heat. Add zucchini, bell pepper, onion and dried Italian seasoning and sauté for 5-7 minutes or until vegetables are softened. Add garlic and sauté another minute. Set aside. (This should result in about 3/4 cup of filling.)
    3. Insert a long, thin knife into the center of one end of the pork loin; repeat this process at the other end. After cutting with the knife, use the handle of a long wooden spoon to make sure the incision goes all the way through the pork tenderloin and move it back and forth to make the hole big enough to hold the stuffing.
    4. Fill the hole with all of the stuffing, using a spoon to ensure the stuffing goes all the way through the tenderloin.
    5. In a small bowl, mix the paprika, garlic powder, salt (optional) and black pepper. Rub the seasoning all over the pork tenderloin. Place on the baking sheet, spray the pork lightly with cooking spray and bake for 25-30 minutes or until the internal temperature of the pork is 145 degrees.
    6. Remove from the oven and allow the meat to rest for 10 minutes before slicing.
    Low Carb
    Low Sodium
    Italian
    Main Dish
    Holidays & Entertaining
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      2 slices or ¼ of recipe


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      60mg

      20%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      23g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    olive oil
    1 tbsp

    small zucchini (diced)
    1

    small red bell pepper (seeded and diced)
    1

    small onion (diced (about 1/2 cup))
    1

    Italian seasoning (or dried basil) (dried)
    1 tsp

    garlic (minced)
    2 clove

    pork tenderloin
    1 lbs

    paprika
    1 tbsp

    garlic powder
    1 tsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Indian Vegetable Curry

    Indian Vegetable Curry

    How to Make Indian Vegetable Curry

    This flavorful curry is packed with nutritious veggies! Serve this dish over brown rice or in lettuce cups.


    20 min prep time


    20 min cook time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the onion, garlic, jalapeno, and water in a blender or food processor to make a paste.
    2. Add the oil to a wok or large sauté pan over high heat. Add the onion paste and curry powder to oil and sauté for 3-4 minutes, stirring constantly.
    3. Add the sweet potatoes and carrots to the paste and sauté for 4-5 minutes, stirring constantly.
    4. Add the red bell pepper, green beans, and scallions. Sauté for 2 minutes.
    5. In a separate cup or bowl, whisk together the coconut milk beverage, vegetable broth, and cornstarch. Pour over the vegetables and bring to a boil. Reduce to a simmer. Simmer, covered, for 10 minutes.
    6. Stir in the cilantro, paprika, salt (optional), and black pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Indian
    Foodie
    Dinner
    Vegetarian
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        9g

    • Protein
      4g

    • Potassium
      630mg
      13%

    Ingredients

    small onion (chopped)
    1

    garlic (roughly chopped)
    4 clove

    jalapeño pepper (seeded and chopped)
    1

    water
    2 tbsp

    canola oil
    1 tbsp

    sweet curry powder
    2 tbsp

    sweet potato (peeled and cut into 1’ chunks)
    1

    carrot(s) (peeled and cut into 1-inch chunks)
    2

    red bell pepper (seeded and cut into 1-inch chunks)
    1

    fresh green beans (trimmed and snapped in half, (about 2 handfuls))
    6 oz

    green onion (scallion) (thinly sliced, (white and green parts))
    4

    unsweetened coconut milk beverage
    1/2 cup

    low sodium vegetable broth
    1 cup

    Cornstarch
    1 tbsp

    chopped fresh cilantro
    2 tbsp

    paprika
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Indian Salmon Stir Fry

    Indian Salmon Stir Fry

    How to Make Indian Salmon Stir Fry

    In this stir fry, I give you alternative flavors instead of the traditional Asian ones. Asian flavors are bold and flavorful, but turn to this recipe for a change of pace.


    15 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons of the oil in a wok or heavy skillet over medium-high heat. Add the cumin, mustard seeds, and turmeric and stir fry for 1 minute until seeds begin to pop. Add the salmon and stir fry quickly but gently for about 3-4 minutes. Remove the salmon from the pan and set aside.
    2. Add the remaining oil to the pan. Lower the heat to medium. Add the onion and stir fry for about 6-7 minutes until onions are soft. Add in the garlic, ginger, and chili pepper and stir fry for 1 minute. Add in the cherry tomatoes and stir fry for 1-2 minutes until cherry tomatoes just begin to soften. Add back the salmon and stir fry very gently for 1 minute.
    Low Sodium
    Low Carb
    Indian
    Seafood
    Comfort Food
    Dinner
    Foodie
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      65mg

      3%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      19g

    • Potassium
      540mg
      11%

    Ingredients

    vegetable oil (divided use)
    1 tbsp

    cumin seeds
    2 tsp

    brown mustard seeds
    1 tsp

    turmeric
    1/2 tsp

    salmon filet (skinless, cut into 1-inch cubes)
    1 lbs

    large onion (halved, peeled, and sliced into 1/2-inch slices)
    1

    garlic (minced)
    2 clove

    fresh ginger (peeled, grated)
    1 tbsp

    hot green chili peppers (finely minced, optional)
    1

    cherry tomatoes (halved)
    1 cup

  • Holiday Veggie Platter with Hummus – Quick Recipe

    Holiday Veggie Platter with Hummus – Quick Recipe

    How to Make Holiday Veggie Platter with Hummus – Quick Recipe

    It’s amazing how people will eat more veggies when they are in front of them, displayed well and served with a good dip. Hummus is a healthy dip made from chickpeas and comes in a variety of flavors.


    15 min prep time


    10servings


    about 1 cup veggies + 2 Tbsps. hummus

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange vegetables on a large, round platter. Alternate red vegetables with green vegetables in a circle on platter.
    2. Place hummus in a small bowl in center of platter.
    Veggie Rich
    Low Sodium
    Mediterranean
    Holidays & Entertaining
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      about 1 cup veggies + 2 Tbsps. hummus


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      325mg
      7%

    Ingredients

    red pepper hummus (packaged, roasted)
    1 1/4 cup

    grape tomatoes
    1 pints

    sugar snap peas
    3 cup

    broccoli florets
    3 cup

    cucumber(s) (peeled and sliced)
    1

    red peppers (sliced)
    2

  • High-Fiber, Gluten-Free Brownies

    High-Fiber, Gluten-Free Brownies

    How to Make High-Fiber, Gluten-Free Brownies

    Don’t be afraid of the black beans in this recipe. You can’t taste them and they give a nutrition kick and fiber boost that you won’t find in regular brownies. Try topping them with fresh raspberries too.


    15 min prep time


    20 min cook time


    12servings


    1 brownie

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Spray a 9 by 9-inch square baking pan with cooking spray.

    2. In a blender, puree the beans with the oil and water. Add the eggs, cocoa, Splenda Sugar Blend, coffee, and vanilla and blend well.

    3. Add the baking mix to blender and pulse until just incorporated. Stir in mini chocolate chips. Pour into the prepared pan.

    4. Bake for 18-20 minutes

    5. Let cool at least 15 minutes before cutting and removing from the pan. Cut into 12 equal-sized brownies.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Kid Friendly
    Comfort Food
    American
    Holidays & Entertaining
    Gluten-Free
    Dessert
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1 brownie


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      124mg
      3%

    Ingredients

    nonstick cooking spray
    1 whole

    black beans (rinsed and drained)
    3/4 cup

    olive oil
    1/4 cup

    water
    2 tbsp

    eggs (1 egg plus 2 egg whites)
    3 large

    cocoa powder
    1/4 cup

    low calorie sugar substitute (plus 1 tbsp)
    1/4 cup

    instant coffee
    1 tsp

    vanilla extract
    1 tsp

    mini chocolate-chips (gluten-free)
    1/4 cup

    all-purpose Gluten-Free Baking Mix
    1/3 cup

  • Herb-Roasted Turkey

    Herb-Roasted Turkey

    How to Make Herb-Roasted Turkey

    Looking for the perfect turkey recipe to use on Thanksgiving Day? Look no further!


    25 min prep time


    at least 1 hr and 20 min cook time


    12servings


    3 ounces (skinless)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line a large roasting pan with foil. Set a rack inside the roasting pan and coat it with cooking spray. Set aside.
    2. In a small bowl, combine the butter with 2 Tsps.. each of the sage, thyme, and rosemary, plus salt and pepper. Reserve the remaining 1 Tsp. of each of the herbs.
    3. In a small saucepan, combine the chicken broth and wine, and bring to a gentle boil. Add the reserved herbs and lower to a simmer.
    4. With your hands, separate the turkey breast skin from the breast meat, creating a pocket without removing the skin. Rube the butter herb mixture all over the breast meat. Place the skin back down on the breast.
    5. Set the turkey on the prepared rack in the pan. (You can also add veggies like peeled carrots, peeled parsnips, onions, or small potatoes to the pan; they will cook along with the turkey.) Roast the turkey for about 1 hour, 20 minutes to 1 hour, 40 minutes until the internal temperature reaches 170 degrees F and the juices run clear. Baste every 15-20 minutes with the mixture of chicken broth and white wine.
    6. Remove the turkey from the oven, cover loosely with foil, and let stand for 15 minutes before slicing. Discard the skin and serve.
    Low Sodium
    Low Carb
    Holidays & Entertaining
    Dinner
    Main Dish
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    Nutrition facts

    12 Servings



    • Serving Size

      3 ounces (skinless)


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      95mg

      32%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        0g

        0%

    • Protein
      33g

    Ingredients

    unsalted butter (softened)
    5 tsp

    fresh minced sage (divided)
    3 tsp

    fresh minced thyme (divided)
    3 tsp

    fresh rosemary (minced, divided)
    3 tsp

    salt and pepper to taste
    1 pinch

    low sodium chicken broth (low-fat, reduced-sodium)
    1 1/2 cup

    white wine (dry)
    1 cup

    turkey breast (skin on, washed and patted dry)
    5 lbs