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Tag: low sodium

  • Green Salad with Raspberry Vinaigrette

    Green Salad with Raspberry Vinaigrette

    How to Make Green Salad with Raspberry Vinaigrette

    Looking for a lower-carb side dish? This festive salad is easy to put together and makes for a light, yet tasty side on Thanksgiving – or any other day of the month!


    25 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk dressing ingredients.
    2. In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      72

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      122mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%

    • Protein
      1g

    Ingredients

    fresh raspberries (pureed)
    1/2 cup

    white wine vinegar
    1/4 cup

    pine nuts
    1 tbsp

    fresh raspberries
    1 cup

    mixed baby field greens
    4 cup

    black pepper
    1 pinch

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

  • Greek Salmon and Veggie Packets

    Greek Salmon and Veggie Packets

    How to Make Greek Salmon and Veggie Packets

    Salmon is a good source of heart-healthy omega-3 fatty acids. This is a tasty and healthy way to cook it along with some nutrient-rich low-carb veggies.


    15 min prep time


    20 min cook time


    4servings


    4oz. salmon + 1 cup vegetables

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Spray 4 8×8 inch sheets of aluminum foil with cooking spray. Set aside. 

    2. In a small bowl, combine lemon juice, garlic, oregano, salt, and pepper and set aside.

    3. Place ¼ of the zucchini, onion, and bell pepper in the center of each sheet of foil. Top each with a salmon fillet. 

    4. Pour ¼ of the lemon juice mixture over each salmon fillet. Top with ½ teaspoon olive oil.

    5. Bring the sides of the foil up on both sides and seal tightly for form a packet. Place the foil packets on a baking sheet and bake for 20 minutes.

    6. Check to make sure the salmon is cooked through. Open one packet slightly and place an instant read thermometer into the thickest part of the salmon. The salmon is done when it reaches at least 145 degrees F.

    7. Safety tip: Be careful when opening the foil packets because the steam could burn you. 

    Veggie Rich
    Low Sodium
    Low Carb
    Seafood
    Mediterranean
    Main Dish
    Gluten-Free
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      4oz. salmon + 1 cup vegetables


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      27g

    • Potassium
      540mg
      11%

    Ingredients

    nonstick cooking spray
    1 whole

    lemon juice
    1/4 cup

    garlic (minced)
    2 clove

    fresh oregano
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1 tsp

    zucchini (thinly sliced)
    1 med

    onion(s) (thinly sliced)
    1 med

    red bell pepper (sliced into thin strips)
    1 med

    sockeye salmon fillets (4-ounce each, skinless)
    16 oz

    olive oil
    2 tsp

  • Greek Quinoa Salad

    Greek Quinoa Salad

    How to Make Greek Quinoa Salad

    This salad is a nutrition power-house. Quinoa is a gluten-free grain that provides carbohydrates and protein and the low-carb veggies add fiber and potassium.


    15 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth. Let cool completely.
    2. In a large salad bowl, combine cooled quinoa and remaining salad ingredients.
    3. In a small bowl, whisk together dressing ingredients. Pour over salad and mix to coat. Serve cold.
    Low Sodium
    Veggie Rich
    Mediterranean
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Salads
    Gluten-Free
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    quinoa
    1 cup

    low sodium chicken broth (low-sodium, reduced-fat, (or gluten-free broth if cooking gluten-free))
    2 cup

    large cucumber (peeled, seeded and diced)
    1

    grape tomatoes (10.5-ounce, cut in half)
    1 package

    red onion (finely diced)
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    feta cheese (reduced-fat, crumbled)
    1/2 cup

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

    low-calorie sugar substitute
    1 tsp

  • Greek Meatball And Orzo Soup

    Greek Meatball And Orzo Soup

    How to Make Greek Meatball And Orzo Soup

    The oregano-scented meatballs that star in this satisfying one-dish meal are extra moist and tasty thanks to the addition of a shredded carrot. Rice-shaped orzo pasta absorbs the flavors of the broth and cooks in just a few minutes. Adding the lemon juice at the end brightens the flavors.


    15 min prep time


    35 min cook time


    4servings


    heaping 1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Lightly spray a broiler pan and rack with cooking spray. Set aside.
    2. In a medium bowl, using your hands or a spoon, combine the beef, carrot, bread crumbs, egg white, 1/4 teaspoon oregano, and 1/4 teaspoon pepper. Shape into 32 meatballs. Arrange the meatballs in a single layer on the broiler rack.
    3. Bake for 20 minutes, or until lightly browned on the outside and no longer pink in the center. Drain on paper towels.
    4. Meanwhile, in a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 5 minutes, or until the onion is soft, stirring frequently.
    5. Stir in the broth, tomatoes with liquid, tomato paste, and the remaining 1/4 teaspoon oregano and 1/4 teaspoon pepper. Increase the heat to high and bring to a boil. Stir in the orzo. Reduce the heat and simmer, covered, for 5 minutes.
    6. Stir in the zucchini. Cook for 3 minutes, or until the orzo is tender and the zucchini is tender-crisp.
    7. Gently stir in the meatballs. Cook for 1 minute. Remove from the heat. Stir in the lemon juice.
    Low Sodium
    Comfort Food
    Italian
    Mediterranean
    Dinner
    Main Dish
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      heaping 1 1/2 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      22g

    • Potassium
      1010mg
      21%

    Ingredients

    ground beef (95% fat-free)
    8 oz

    medium carrot (finely shredded)
    1

    plain dry whole-grain bread crumbs (lowest sodium available)
    1/4 cup

    large egg white
    1

    dried oregano (dried, crumbled, divided use)
    1/2 tsp

    pepper (divided use)
    1/2 tsp

    olive oil
    2 tsp

    small onion (chopped)
    1

    medium rib of celery (chopped)
    1

    medium garlic (minced)
    1 clove

    low sodium chicken broth (fat-free, low-sodium)
    3 cup

    diced tomatoes (no-salt-added, undrained)
    1

    tomato paste (no-salt-added)
    2 tbsp

    whole-wheat orzo (dried)
    1/2 cup

    medium zucchini (chopped)
    1

    fresh lemon juice
    2 tbsp

  • Greek Bean Salad

    Greek Bean Salad

    How to Make Greek Bean Salad

    Beans are one of the healthiest carbohydrate sources. They are full of fiber and other nutrients. If you need to eat a gluten-free diet, beans can be a staple in your meal plan.


    15 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.
    2. In a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper. Pour the dressing over the salad ingredients and mix to coat. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Lunch
    No Cook
    Salads
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      220mg
      5%

    Ingredients

    cannellini beans (rinsed and drained)
    1 (15.5-oz) can

    grape tomatoes (cut in half)
    1 cup

    diced red onion
    1/4 cup

    diced green bell pepper
    1/4 cup

    crumbled reduced-fat feta cheese
    1/4 cup

    Kalamata olives (pitted and chopped)
    6

    red wine vinegar
    1/4 cup

    olive oil
    1/4 cup

    dried oregano
    1/2 tsp

    black pepper
    1/4 tsp

  • Gluten-Free Chocolate Banana Muffins

    Gluten-Free Chocolate Banana Muffins

    How to Make Gluten-Free Chocolate Banana Muffins

    Try to use a gluten-free baking mix that lists brown rice flour as the first ingredient to increase your whole-grain intake. You can substitute gluten-free oats for quinoa flakes if needed here as well.


    20 min prep time


    14servings


    1 muffin

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Line muffin tins with muffin papers and spray the papers with cooking spray.
    2. In a large bowl, mix together the oil, sugar, and vanilla. Add the bananas and eggs one at a time. Mix well.
    3. Stir in the baking mix, quinoa flakes, cocoa powder, and water
    4. Spoon the batter into 14 muffin cups. Top each muffin with mini chocolate chips (distribute evenly over all muffins.)
    5. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
    6. Remove from the oven and let the muffins cool in the pan for 10 minutes. Remove the muffins from the pan and cool completely on a wire rack.
    Low Sodium
    Kid Friendly
    Comfort Food
    Quick & Easy
    Vegetarian
    Gluten-Free
    Dessert
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    Nutrition facts

    14 Servings



    • Serving Size

      1 muffin


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      25mg

      8%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        11g

    • Protein
      3g

    • Potassium
      175mg
      4%

    Ingredients

    canola oil
    1/4 cup

    sugar
    1/2 cup

    vanilla extract
    1 tsp

    medium ripe bananas (mashed)
    2

    eggs
    2

    all-purpose Gluten-Free Baking Mix ((such as King Arthur Baking Mix))
    1 cup

    quinoa flakes
    1/2 cup

    cocoa powder
    1/2 cup

    water
    1 tbsp

    mini chocolate chips
    2 tbsp

  • Gluten-Free Parmesan Biscuits

    Gluten-Free Parmesan Biscuits

    How to Make Gluten-Free Parmesan Biscuits

    These biscuits taste like they were made at a restaurant. Count your carbs and you can work these into your meal plan. They go great with a nice bowl of healthy soup.


    10 min prep time


    12 min cook time


    12servings


    1 biscuit

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F. Spray a baking sheet with cooking spray.

    2. In a medium bowl, mix together baking mix and margarine. Use a fork and hands to mix into course crumbs.

    3. Add milk to mixture and stir with a fork. Add Parmesan cheese and incorporate into mixture.

    4. Drop about 1 Tbsp. at a time of dough mixture on baking sheet for each biscuit. Bake for 12 minutes or until golden brown on top.

    Low Sodium
    Low Carb
    Kid Friendly
    Comfort Food
    American
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
    Snacks
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    Nutrition facts

    12 Servings



    • Serving Size

      1 biscuit


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      12mg
      <1%

    Ingredients

    baking mix (gluten-free, such as Pamela’s)
    1 cup

    margarine (trans-fat-free)
    3 tbsp

    Parmesan (freshly grated)
    2 tbsp

    skim milk
    1/3 cup

  • Garlicky Sautéed Spinach

    Garlicky Sautéed Spinach

    How to Make Garlicky Sautéed Spinach

    Serve this Garlicky Sautéed Spinach with the Dijon Salmon recipe for a gourmet meal. Roasted Garlic makes a great appetizer, too. Just serve roasted garlic cloves with whole wheat crostini and let your guests spread the garlic on the toasts.


    5 min prep time


    35 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F.

    2. Leaving the head of garlic whole, cut off 1/4 to 1/2 inch of the top of head, exposing the individual cloves of garlic. Leave the peel on.

    3. Place the garlic head cut side up onto a sheet of foil. Drizzle one Tsp. of olive oil over the cut side of the garlic head. Fold foil up around the garlic and pinch to seal to make a packet.

    4. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.

    5. Allow the garlic to cool slightly to the touch. Squeeze the roasted garlic cloves out of their skins into a small bowl and mash with a fork to make a paste.

    6. In a large sauté pan, add remaining olive oil and a generous amount of cooking spray over medium high heat. Add the onions and sauté until just starting to caramelize.

    7. Add the roasted garlic paste and stir until the onions are coated. Add the spinach and sauté until the spinach is wilted and coated with the garlic and onions.

    8. Season with salt and pepper.

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      1449mg
      31%

    Ingredients

    head garlic
    1

    olive oil (divided)
    1 tbsp

    nonstick cooking spray
    1

    minced onion
    1/2 cup

    spinach
    6 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Garlic Shrimp on a Cucumber Flower

    Garlic Shrimp on a Cucumber Flower

    How to Make Garlic Shrimp on a Cucumber Flower

    This is a delicious and refreshing appetizer to serve when you have guests over for a summer get-together. The lemon adds a refreshing, citrusy bite to this lean appetizer that your guests will love!


    8servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam shrimp in large pot with a steamer basket insert. Cook just until pink, about 5-6 minutes.
    2. Mix in lemon juice, garlic, olive oil, chopped dill, salt, and pepper. Marinate shrimp in this mixture for at least 1 hour and up to 24 hours. Refrigerate while marinating.
    3. Scrub cucumber well. Take a fork and run it up and down the outside of cucumber to make a decorative edge. Slice cucumber into 24 rounds.
    4. Place one piece of shrimp on a cucumber slice and garnish with another sprig of fresh dill. Cover and refrigerate until serving time.
    Low Carb
    Low Sodium
    Fiber Focused
    Veggie Rich
    Seafood
    Appetizers
    Holidays & Entertaining
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      65mg

      22%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      7g

    Ingredients

    medium shrimp (peeled and deveined)
    1 lbs

    lemon (juiced)
    1

    garlic (crushed and minced to a paste)
    2 clove

    Extra Virgin Olive Oil
    2 tbsp

    fresh dill (chopped, additional for garnish)
    1/2 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper
    1/8 tsp

    small cucumber
    1

  • Garlic Pita Crisps

    Garlic Pita Crisps

    How to Make Garlic Pita Crisps

    These pita chips travel well and can be enjoyed with a bit of hummus, guacamole or salsa.


    16servings


    6 triangles

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Cut each pita into 8 equal wedges. Separate each wedge into 2 pieces.
    2. Coat both sides of the pita wedges lightly with nonstick vegetable spray and place in a single layer on large rimmed baking sheets; sprinkle with the garlic powder. Bake for 15 minutes, or until golden and crisp.
    3. Allow the crisps to cool; serve immediately, or store in an airtight container until ready to use.
    Low Sodium
    Mediterranean
    Kid Friendly
    Holidays & Entertaining
    Sides
    Vegetarian
    Snacks
    Quick & Easy
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    Nutrition facts

    16 Servings



    • Serving Size

      6 triangles


    • Amount per serving



      Calories





      56

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      49mg

      2%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    garlic powder
    2 tbsp

    Nonstick vegetable oil cooking spray
    1

    whole wheat pita (6-inch)
    6