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Tag: salads

  • Cauliflower “Rice” Salad

    Cauliflower “Rice” Salad

    How to Make Cauliflower “Rice” Salad

    This low-carb dish pairs nicely with just about everything and takes little time to make too.


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cauliflower “rice” can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process).
    2. In a large bowl, combine the cauliflower rice, cucumber, tomatoes, green onion, and olives.
    3. In a small bowl, whisk together the vinegar, oil, and mustard.Pour dressing over salad and toss to combine.
    4. Pour dressing over salad and serve with reduced fat feta cheese if desired.
    Low Carb
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      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
      180mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower “rice”
    12 oz

    cucumber(s) (diced)
    1 cup

    grape tomatoes (cut in half)
    1 cup

    green onions (sliced)
    2

    Kalamata olives (sliced)
    3 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Caesar-Style Salad with Rustic Croutons

    Caesar-Style Salad with Rustic Croutons

    How to Make Caesar-Style Salad with Rustic Croutons

    Who doesn’t love Caesar salad? This salad makes a great nonstarchy vegetable side that you can enjoy with just about any entrée!


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a small mixing bowl, whisk together the buttermilk, mayonnaise, garlic powder, salt (optional) and pepper (optional) to taste. Cover with plastic wrap and refrigerate at least 1 hour in order to thicken slightly.
    3. Meanwhile, place the bread pieces on a baking sheet and bake 8 minutes or until slightly firm. Remove from heat and cool slightly.
    4. Place mixed greens in a salad bowl, add dressing and cheese, and toss gently, yet thoroughly to coat. Season lightly with salt and pepper, if desired. Add croutons, toss gently and serve immediately.
    5. *Note: Optional salt and pepper is not included in the nutrition information above.
    Veggie Rich
    Italian
    Sides
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      5mg

      2%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat bread or French bread (torn into 1/2-inch pieces)
    2 oz

    garlic powder
    1/8 tsp

    reduced-fat mayonnaise
    2 tbsp

    fat-free or low-fat buttermilk
    1/2 cup

    Parmesan cheese (grated)
    1 1/2 tbsp

    prepackaged mixed greens
    4 cup

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup

  • Butter Lettuce Salad With Pears, Bacon, And Cilantro

    Butter Lettuce Salad With Pears, Bacon, And Cilantro

    How to Make Butter Lettuce Salad With Pears, Bacon, And Cilantro


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine salad ingredients in a large bowl.
    2. Whisk together the dressing ingredients in a small bowl and toss with the salad ingredients.
    Veggie Rich
    Fiber Focused
    Salads
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        2.3g

        12%
      • Trans Fats
        0.1g

    • Cholesterol
      25mg

      8%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g

    • Protein
      11g

    • Potassium
      615mg
      13%

    Ingredients

    butter lettuce (torn, 1 head total)
    8 cup

    red onion (thinly sliced (about 2 ounces total) OR diced)
    1/2 cup

    fresh shelled edamame
    3/4 cup

    firm medium pear (halved, cored, and sliced)
    1

    fresh cilantro (chopped)
    1/4 cup

    cooked turkey bacon (chopped)
    8 slice

    walnuts (chopped)
    1 oz

    canola oil
    2 tbsp

    lemon juice
    3 tbsp

    sugar
    1 1/2 tbsp

    crushed red pepper flakes (dried)
    1/8 tsp

    salt
    1/4 tsp

  • Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    How to Make Budget-Friendly Greek Salad and Grilled Shrimp Pitas

    Serve this dish with a cup of cold gazpacho soup or with sautéed zucchini seasoned with lemon juice and oregano.


    15 min prep time


    4servings


    1 pita

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. In a large bowl, toss together lettuce, onion, cucumber, feta cheese, olive oil, red wine vinegar, and oregano.
    3. Fill each pita pocket half with 1/4 of lettuce mixture. Set aside.
    4. Season shrimp with salt (optional), ground black pepper and cayenne pepper. Spray shrimp with cooking spray.
    5. Grill shrimp for 3-4 minutes on each side. Remove from grill and add 3 shrimp to each pita.
    Seafood
    Mediterranean
    Grilling
    Dinner
    Salads
    Sandwiches
    Budget Friendly
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pita


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      30mg

      10%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      9g

    • Potassium
      235mg
      5%

    Ingredients

    romaine lettuce (shredded)
    2 cup

    small red onion (thinly sliced)
    1/2

    large cucumber (or 1 small) (peeled and sliced)
    1/2

    feta cheese (reduced fat, crumbled)
    1/3 cup

    olive oil
    1 tbsp

    red wine vinegar
    2 tbsp

    fresh oregano (chopped)
    1 tbsp

    whole wheat pita (halved)
    2

    medium shrimp (peeled and deveined)
    12

    salt (optional)
    1 tsp

    black pepper
    1 tsp

    cayenne pepper
    1/4 tsp

    nonstick cooking spray
    1

  • Budget-Friendly BBQ Chicken Salad

    Budget-Friendly BBQ Chicken Salad

    How to Make Budget-Friendly BBQ Chicken Salad

    Who doesn’t like barbecued chicken during the summer? Tossing it in with some lower carb vegetables and turkey bacon makes for a salad that will be popular with the entire family. Serve it with some whole wheat garlic bread, if desired.


    20 min prep time


    5servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees F.
    2. Coat a baking sheet with cooking spray. Line the sheet with chicken breasts and brush each generously with barbeque sauce. Bake for 30 minutes or until internal temperature of chicken is 165 degrees F. Set aside to cool.
    3. In a large salad bowl, toss together bacon, carrots, lettuce, onion, cucumber, tomatoes, salt (optional), and pepper.
    4. Once chicken is cool, chop into small pieces and toss with the salad ingredients.
    5. Pour dressing over salad and toss gently to coat.
    Veggie Rich
    Mexican/Southwestern
    Dinner
    Lunch
    Budget Friendly
    Salads
    Main Dish
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    Nutrition facts

    5 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      55mg

      18%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        13g

    • Protein
      21g

    • Potassium
      715mg
      15%

    Ingredients

    nonstick cooking spray
    1

    chicken breasts (boneless, skinless)
    1 lbs

    barbeque sauce
    1/4 cup

    turkey bacon (cooked crisp and chopped)
    4

    carrot(s) (shredded)
    2

    romaine lettuce (bag, chopped)
    16 oz

    medium red onion ((or 1 small), small dice)
    1/2

    large cucumber (small dice)
    1

    large tomato (seeded and small dice)
    1

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    poppy seed dressing (fat-free)
    1/2 cup

  • Brown Rice And Edamame Salad

    Brown Rice And Edamame Salad

    How to Make Brown Rice And Edamame Salad

    Edamame seems to be only widely available in frozen form. Stock up, pair it with frozen brown rice, and you can have a really healthy meal in about 10 minutes. Pictured here with crab cakes.


    10 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the thawed edamame to a strainer and let drain thoroughly of all moisture. Pat dry and set aside.
    2. In a small bowl, combine the raisins, lime juice, and sugar and set aside.
    3. Heat the vegetable oil in a medium skillet over medium-high heat. Add the onion and sauté for about 6 minutes. Add the garlic and sauté for 2 minutes. Add in the ginger, curry, salt, and pepper and sauté for 2 minutes. Remove the skillet from the heat and add in the raisin mixture and mix.
    4. Add the cooked rice and reserved edamame to a serving bowl. Add in the onion mixture and cilantro. Mix gently. Serve the salad at room temperature.
    Veggie Rich
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      345mg
      7%

    Ingredients

    frozen edamame (thawed)
    1 1/2 cup

    raisins or currants
    1/4 cup

    fresh lime juice
    2 tbsp

    sugar
    1/2 tsp

    vegetable oil
    2

    onion(s) (diced)
    1

    garlic (minced)
    1 clove

    fresh grated ginger
    1 tbsp

    curry powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    frozen long-grain brown rice (cooked and cooled)
    2 cup

    fresh cilantro (minced)
    2 tbsp

  • Bountiful Harvest Vegetable Salad

    Bountiful Harvest Vegetable Salad

    How to Make Bountiful Harvest Vegetable Salad

    This is a wonderful way to use fresh produce from first harvest to last. The contrast of the warm dressing, tender cooked veggies, and crunchy radish and walnuts over the salad greens is a treat for your taste buds. And this salad is full of nutrients for your body!


    10 min prep time


    15 min cook time


    6servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a large pot of salted water to a boil. Add parsnips and turnips and simmer until vegetables are just tender, 8–10 minutes. Drain well.
    2. While the parsnips and turnips are cooking, make the dressing. Heat oil in a large skillet over medium heat. Add onions and cook until golden brown, 5–7 minutes. Add garlic and cook for 30 seconds more. Stir in vinegar and sugar and bring just to a simmer. Remove from heat and keep dressing warm.
    3. Arrange parsley, cilantro, and salad greens and top with hot vegetables, then garnish with walnuts and radish. Drizzle with warm dressing, and serve immediately.
    Veggie Rich
    Low Sodium
    Vegetarian
    Sides
    Salads
    Vegan
    Budget Friendly
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      415mg
      9%

    Ingredients

    parsnips (chopped)
    1 cup

    turnips (chopped)
    1 cup

    olive oil
    1 tbsp

    small onion (finely chopped)
    1

    garlic (finely chopped)
    1 clove

    brown sugar
    1 tbsp

    malt vinegar
    3/4 cup

    fresh cilantro or parsley
    1/2 cup

    baby salad greens
    8 cup

    walnut pieces (toasted)
    1/2 cup

    radish (sliced)
    1 cup

    salt and pepper to taste
    1 pinch

  • Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Blood Orange Salad (Insalata D’ Arrance Sangouse)

    How to Make Blood Orange Salad (Insalata D’ Arrance Sangouse)

    Sicily is known for its beautiful, lush orange groves, which produce some of the world’s most fragrant oranges. First introduced by the Arabs during their rule of the island, orange trees flourished in the ashes along the base of Mt. Etna. Look for the sweetest oranges possible for this recipe. If you can, use Sicilian blood oranges; their red color imparts festive flair to this sumptuous salad.


    5 min prep time


    0 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place orange slices on a large platter and scatter green onions over the top.
    2. In a small bowl, whisk orange juice and olive oil together, and season with salt, pepper, and crushed red chile flakes. Drizzle over the salad, and serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Italian
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      175mg
      4%

    Ingredients

    blood oranges (about 1 pound total), peeled and sliced into rounds
    4

    green onions, finely chopped
    2

    Juice of 1 orange
    1

    extra virgin olive oil (preferably first cold-pressed and unfiltered)
    2 tbsp

    unrefined sea salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    crushed red chile flakes
    1 pinch