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Tag: salads

  • Side Greek Salad with Red Wine Vinaigrette

    Side Greek Salad with Red Wine Vinaigrette

    How to Make Side Greek Salad with Red Wine Vinaigrette

    This is a simple, savory side salad that goes great with almost any entree when you need to add some more vegetables to your meal. Whip up a double batch and save some for another meal. Store with the dressing on the side so it can last up to 3 days in your refrigerator.

    Complete your plate: Pair this salad with a vegetarian entree like Slow-Cooker Ratatouille with White Beans for a plant-based Mediterranean meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lettuce, onion, cucumber, tomato, and olives to
      a large bowl. Toss to combine. Drizzle with the Red Wine
      Vinaigrette and toss again to evenly coat the vegetables.
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    chopped romaine lettuce
    3 cup

    red onion (thinly sliced)
    1/4 med

    cucumber (cut into half moons)
    1/2 med

    tomato (halved then thinly sliced)
    1

    pitted Kalamata olives
    about 8 olives

    red wine vinaigrette
    1/4 cup

  • Kale Apple Slaw

    Kale Apple Slaw

    How to Make Kale Apple Slaw

    You can switch up the vegetables in this slaw by using chopped spinach, green cabbage, and shredded carrots.

    Complete your plate: Pair this vegetable side side with Easy Beef Chili. Both are great as leftovers, so this is makes a great meal-prep meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the yogurt, garlic, mustard,
      olive oil, lemon juice, water, salt, and black pepper.
    2. Add the kale, cabbage, and apple to the bowl and toss to
      evenly coat. Cover and place in the refrigerator for 30 minutes
      before serving for the flavors to combine.
    Veggie Rich
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    Plain Nonfat Greek yogurt
    1/2 cup

    garlic (minced)
    1 clove

    Dijon Mustard
    1 tsp

    olive oil
    1 tbsp

    lemon juice
    3 tbsp

    water
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    chopped kale
    2 cup

    shredded red cabbage
    3 cup

    Fuji apple (grated with skin)
    1

  • Green Salad with Orange, Avocado, and Onion

    Green Salad with Orange, Avocado, and Onion

    How to Make Green Salad with Orange, Avocado, and Onion

    Get creative with your oranges! Try navel, Valencia, Cara Cara, or blood oranges when you see them at your local market. They each have a slightly different delicious flavor but all of them are filled with vitamin C, fiber, and other good-for-you nutrients.

    Complete your plate: Add this salad to any meal that needs a vegetable boost. We’ve paired it with Southwest-Style Turkey Meatloaf and Mashed Red Potatoes.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lime juice, olive oil, red
      wine vinegar, sweetener, kosher salt, and black pepper.
    2. Remove the peel and the white pith from around the
      oranges. Using a paring knife, cut in between the membranes
      to release the orange segments, and slice them into thirds.
      Place the orange pieces into a medium bowl.
    3. Add the mixed greens, avocado cubes, and red onion to the
      bowl and drizzle with the lime juice mixture. Toss to combine.
      Sprinkle with the cilantro and serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      440mg
      9%

    Ingredients

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    red wine vinegar
    1 tsp

    zero-calorie sweetener (such as Truvia or Splenda)
    1/8 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    oranges
    2

    mixed greens
    4 cup

    avocado (pitted and flesh cubed)
    1

    red onion (chopped)
    1/4 small

    chopped fresh cilantro
    2 tbsp

  • Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    How to Make Roasted Broccoli & Fregola Sarda with Hard-Boiled Eggs & Tahini Dressing

    This Middle Eastern-inspired recipe is brimming with varied flavors and textures thanks to toasty pearls of fregola sarda pasta, roasted vegetables (seasoned with herby za’atar), and crunchy almonds—all brought together with a smooth, nutty tahini-lemon dressing.


    10 min prep time


    25 min cook time


    2servings


    1/2 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the vegetables: Place an oven rack in the center of the oven, then preheat to 450°F. Fill a small pot 3/4 of the way up with water; cover and heat to boiling on high. Fill a separate, medium pot 3/4 of the way up with  water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve, peel, and thinly slice the onion. Place the prepared vegetables on a sheet pan. Drizzle with 1/2 teaspoon of olive oil and season with salt (optional), pepper, and the za’atar; toss to coat. Arrange in an even layer. Roast 20 to 22 minutes, or until browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the remaining ingredients: Meanwhile, halve the lemon; squeeze the juice into a medium bowl, straining out the seeds. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Pick the mint leaves off the stems.
    3. Cook the pasta: Place the pasta in a strainer and thoroughly rinse under cold water to remove any excess starch. Transfer to the medium pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.
    4. Cook & slice the eggs: Meanwhile, carefully add the eggs to the small pot of boiling water and cook 9 to 10 minutes. Drain and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs. Transfer to a cutting board and thinly slice into rounds.
    5. Make the dressing: Meanwhile, to the bowl of lemon juice, add the tahini, 2 tablespoons of water, 2 tablespoons of olive oil, and as much of the garlic paste as you’d like. Whisk until combined and smooth.
    6. Finish & serve your dish: To the pot of cooked pasta, add the roasted vegetables, almonds , cheese, dressing, and 1/2 teaspoon of olive oil. Stir to combine. Serve the finished pasta topped with the sliced eggs. Drizzle with 1/2 teaspoon of olive oil and garnish with the mint leaves (tearing just before adding). Enjoy!
    Veggie Rich
    Mediterranean
    Meal Kit Recipes
    Vegetarian
    Salads
    Main Dish
    Lunch
    Foodie
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      1/2 recipe


    • Amount per serving



      Calories





      720

    • % Daily value*

    • Total Fat
      41g

      53%

      • Saturated Fat
        8g

        40%
      • Trans Fats
        0g

    • Cholesterol
      265mg

      88%

    • Sodium
      780mg

      34%

    • Total Carbohydrate
      67g

      24%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      28g

    • Potassium
      1000mg
      21%

    Ingredients

    broccoli
    1 lbs

    red onion
    1 med

    olive oil (divided)
    2 1/2 tbsp

    za’atar seasoning
    1 tbsp

    lemon
    1 med

    garlic
    1 clove

    fresh mint
    1 bunch

    fregola sarda pasta
    2/3 cup

    eggs
    2 large

    water
    2 tbsp

    sliced almonds
    2 tbsp

    grated romano cheese
    1/4 cup

    tahini
    2 tbsp

    salt and pepper to taste
    1 pinch

  • Fennel, Radish, and Orange Salad

    Fennel, Radish, and Orange Salad

    How to Make Fennel, Radish, and Orange Salad

    This colorful salad is full of surprising flavors—sweetness from the orange, richness from the fennel, and a little bit of spice from the radish and arugula.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Whisk together the vinegar, oil, honey, salt, and pepper in a large bowl. Add the oranges, fennel, radishes, and mint; toss until well mixed.

    2. Serve over a bed of arugula.

    Veggie Rich
    Fiber Focused
    Mexican/Southwestern
    Latin American
    Salads
    Vegetarian
    Sides
    No Cook
    Foodie
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      2g

    • Potassium
      520mg
      11%

    Ingredients

    sherry vinegar
    2 tbsp

    olive oil
    2 tbsp

    honey
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    navel oranges (peeled and cut into wedges)
    2 (about 1 1/2 lbs total)

    fennel bulb (halved, cored, and thinly sliced)
    1 large (about 1 lb)

    radishes (thinly sliced)
    6 whole

    chopped fresh mint
    1/4 cup

    baby arugula
    5 oz (about 6 cups)

  • Thanksgiving Winter Salad with Champagne Vinaigrette

    Thanksgiving Winter Salad with Champagne Vinaigrette

    How to Make Thanksgiving Winter Salad with Champagne Vinaigrette

    Brighten up your holiday feast with this colorful salad! Blue cheese, pomegranates, and hazelnuts add interesting flavor and crunch to this seasonal salad, making it deliciously easy to add more vegetables to your holiday plate.

    This recipe is part of our Diabetes-Friendly Thanksgiving Meal Plan and has been modified to make 10 servings. The original recipe makes 6 servings and can be found here.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the champagne vinegar, lemon juice, honey, salt, pepper, chives, and oil until well combine. Or, add ingredients to a jar with a tight fitting lid and shake until combined.
    2. In a large serving bowl, combine the salad greens, blue cheese, pomegranate seeds, and hazelnuts. Toss with the dressing just before serving, or serve with dressing on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Dinner
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    champagne vinegar
    3 tbsp

    lemon juice
    2 tbsp

    honey
    1 1/2 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh minced chives
    3 tsp

    walnut or olive oil
    1/3 cup

    salad greens
    10 cup

    crumbled blue cheese
    3 tbsp plus 1 tsp

    pomegranate seeds
    1/3 cup

    chopped hazelnuts
    2 tbsp

  • Panzanella Salad

    Panzanella Salad

    How to Make Panzanella Salad

    Panzanella is a traditional Italian salad made with stale bread. Fresh tomatoes, cucumbers, basil, olives, and chicken are added for a refreshing summer meal, with everything you need in one bowl. You could use a rotisserie chicken from the store, or leftover chicken from another recipe.

    Double Up: For a little heat, make a double batch of buffalo chicken from this recipe for Buffalo Chicken Legs with Blue Cheese Salad and use the leftovers for this panzanella salad.


    20 min prep time


    4servings


    about 4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the bread in a small bowl of water until just soft (no more than a few seconds). Squeeze out all of the water and break into small pieces.

    2. Place the bread pieces in a large bowl with the scallions, tomatoes, basil, cucumber, and olives. Add 4 Tbsp of the salad dressing and mix well. Divide among 4 dinner plates.

    3. Add the chicken pieces to each plated salad. Sprinkle with pine nuts. Drizzle the remaining 2 Tbsp of dressing over the salads.

    Fiber Focused
    Italian
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      about 4 cups


    • Amount per serving



      Calories





      520

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        24g

    • Protein
      43g

    • Potassium
      1275mg
      27%

    Ingredients

    whole wheat bread (1-2 days old)
    6 large slices

    scallions (sliced)
    8

    medium tomatoes (cut into cubes)
    4

    fresh basil leaves (torn into bite-size pieces)
    2 packed cups

    medium cucumber (peeled and cut into cubes)
    1

    pitted black olives (halved)
    10

    light Italian salad dressing (divided)
    6 tbsp

    cooked chicken (cut into cubes)
    4 cup

    pine nuts
    1/2 cup

  • Buffalo Chicken Legs with Blue Cheese Salad

    Buffalo Chicken Legs with Blue Cheese Salad

    How to Make Buffalo Chicken Legs with Blue Cheese Salad

    A tangy, cool salad topped with blue cheese dressing balances the heat of buffalo drumsticks. You can add more or less cayenne pepper, depending on how hot you like. Try making your own dressing with this Light Blue Cheese Dressing recipe.

    Double Up: Double the buffalo chicken in this recipe and use the leftover chicken in this Panzanella Salad.

    Find this recipe and weekly meal plans in our book, The 12-Week Diabetes Cookbook by Linda Gassenheimer. To order directly from the American Diabetes Association, click here.

     


    10 min prep time


    20 min cook time


    4servings


    2 1/2 cups salad with 2-3 drumsticks

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix the cayenne pepper (add an additional 1/2 tsp for extra spiciness), honey, vinegar, tomato paste, and garlic to form a smooth sauce. Set aside.
    2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken in one layer and brown for 5 minutes. Turn and brown 5 more minutes.
    3. Reduce the heat to low and add the sauce to the skillet. Stir to coat the chicken. Cover the skillet and cook for 5 minutes. A meat thermometer inserted into the chicken should read 170° F when it’s fully cooked.
    4. Divide the salad greens among 4 dinner plates. Add the celery and croutons, then drizzle with blue cheese dressing. Divide the chicken among the 4 plates, and top with any remaining buffalo sauce.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups salad with 2-3 drumsticks


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      550mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        16g

    • Protein
      40g

    • Potassium
      1020mg
      22%

    Ingredients

    cayenne pepper
    1/2 tsp

    honey
    3 tbsp

    white vinegar
    1/4 cup

    tomato paste
    1/4 cup

    garlic (crushed)
    4 clove

    canola oil
    2 tbsp

    skinless chicken drumsticks with bone
    3 lbs

    washed, ready-to-eat mixed salad greens
    8 cup

    sliced celery
    2 cup

    whole-wheat croutons
    2 cup

    light blue cheese dressing
    1/2 cup

  • Instant Pot Chicken Curry Salad

    Instant Pot Chicken Curry Salad

    How to Make Instant Pot Chicken Curry Salad

    Steaming chicken breast in an Instant Pot creates moist, tender chicken that you can use in any dish. In this recipe, the chicken tops a vibrant salad of greens, edamame, and asparagus (which are also steamed in the Instant Pot) mixed with a curry-yogurt dressing. This recipe is perfect for meal prepping—you can prepare everything over the weekend and pack it up in individual containers for grab-and-go lunches all week.

    Find more diabetes-friendly Instant Pot recipes here.


    12 min prep time


    23 min cook time


    4servings


    1/2 cup chicken with 1 1/2 cups greens

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the chicken with the cumin and black pepper. Place the water in the multicooker pot. Arrange the chicken in the steamer basket.
    2. Seal the lid and close the valve. Select Manual and cook for 6 minutes. Use a natural pressure release for 5 minutes, followed by a quick pressure release.
    3. When the pressure cooker valve drops, carefully remove the lid. Remove the chicken and place it on a cutting board. Let sit for 5 minutes before slicing or chopping, according to preference.
    4. In a medium bowl, whisk together the yogurt, mayonnaise, sugar, curry, and salt. Set aside.
    5. Place the asparagus and edamame in the steamer basket. Seal the lid, close the valve, and press the Cancel button. Select Manual and cook for 1 minute. Use a quick pressure release.
    6. When the valve drops, carefully remove the lid and transfer the asparagus mixture to a colander. Run under cold water to stop the cooking process; drain well.
    7. Place equal amounts of the kale mix on each of 4 dinner plates. Top with the asparagus mixture.
    8. Add the chicken and the onion to the yogurt dressing, and toss until well coated. Spoon equal amounts of the curried chicken on top of each plate of veggies. (Alternatively, place the chicken on the veggies, drizzle with dressing, and top with the onion.) Sprinkle with cilantro.
    Veggie Rich
    Fiber Focused
    Salads
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup chicken with 1 1/2 cups greens


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g

    • Protein
      26g

    • Potassium
      660mg
      14%

    Ingredients

    boneless, skinless chicken breasts
    12 oz

    ground cumin
    1 tsp

    black pepper
    1/4 tsp

    water
    2 cup

    2% plain Greek yogurt
    1/4 cup

    light mayonnaise
    1/4 cup

    sugar
    1 tbsp

    curry powder
    1 1/2 tsp

    salt
    1/2 tsp

    asparagus cut into 1-inch pieces
    2 cup

    fresh or frozen shelled edamame
    1 cup

    baby kale mix
    4 cup

    chopped red onion
    1/2 cup

    chopped cilantro or green onion
    1/4 cup

  • Tropical Kale Quinoa Salad

    Tropical Kale Quinoa Salad

    How to Make Tropical Kale Quinoa Salad

    This is a great side for those who like a little sweet in an otherwise savory dish. You can make this dish ahead of time and serve it warm or cold.


    15 min prep time


    20 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the quinoa, kale mixture, coconut and almonds, and the rest of the ingredients. Stir well. Scoop equal amounts into bowls and serve warm or cold, according to your preference.
    2. Place the coconut and almonds on a baking sheet and toast in the oven for about 6 minutes. Stir every 2 minutes to prevent burning.
    3. Heat the oil in a nonstick pan over medium-high heat. Sauté the kale and pineapple chunks for about 4 minutes.
    4. Cook the quinoa according to the package instructions, omitting any added salt.
    5. Preheat the oven to 350° F.
    Fiber Focused
    Dinner
    Gluten-Free
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.4g

        12%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        11g

    • Protein
      7g

    • Potassium
      520mg
      11%

    Ingredients

    orange juice
    3 tbsp

    chopped fresh ginger
    1 tbsp

    green onions (chopped)
    2

    slivered almonds
    1/4 cup

    unsweetened coconut flakes
    2 tbsp

    canned no-sugar-added pineapple chunks in juice
    1/2 (20-oz) can

    chopped fresh kale
    6 cup

    olive oil
    1 tbsp

    dry tricolor quinoa
    1/2 cup