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Tag: salads

  • Watermelon, Arugula and Feta Salad

    Watermelon, Arugula and Feta Salad

    How to Make Watermelon, Arugula and Feta Salad

    This sweet-and-savory salad is a great way to showcase fresh watermelon. Pair with Jalapeño Chicken and Corn Chowder for a light meal that features seasonal summer porduce. Save yourself time prepping this recipe by buying watermelon that is already cut and cubed!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, toss together the watermelon, feta, arugula, and onion.

    2. In a medium bowl, whisk together the balsamic vinegar, olive oil, salt, and pepper.

    3. Drizzle the dressing over the salad and toss gently to coat.

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

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    seedless watermelon (cubed and chilled)
    3 cup

    reduced-fat crumbled feta cheese
    1/3 cup

    arugula
    7 oz

    small red onion (thinly sliced)
    1/4

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

  • Walnut Lentil Salad

    Walnut Lentil Salad

    How to Make Walnut Lentil Salad

    This vegetarian salad is packed with protein and fiber from the lentils. You can switch up the veggies and use whatever is in your fridge. Try adding chopped cucumber, broccoli, peapods or carrots to this salad. You could also try mixing in leftover proteins like grilled chicken, shrimp or tofu.


    20 min prep time


    10 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the lentils in a fine mesh sieve under cold running water until the water runs clear.
    2. Add the lentils and 6 cups of water to a large stock pot and bring the water to a boil. Once boiling, reduce the heat and simmer for 10 minutes. Drain the lentils, run under cold water to cool, and drain well.
    3. In a large salad bowl, whisk together the lemon zest and juice, garlic, parsley, curry powder, honey, and olive oil.
    4. Add the remaining ingredients and toss to coat.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Sides
    Salads
    Lunch
    Gluten-Free
    Foodie
    Dinner
    Vegetarian
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        6g

    • Protein
      14g

    • Potassium
      690mg
      15%

    Ingredients

    water
    6 cup

    lentils (can use any color)
    2 cup

    large lemon (Zest and juice)
    1

    garlic (minced or grated)
    1 clove

    fresh parsley (minced)
    1 tbsp

    sweet curry powder
    1 tsp

    honey
    1 tbsp

    olive oil
    1/4 cup

    medium orange or yellow bell pepper (seeded and diced )
    1

    grape tomatoes (halved)
    1 cup

    walnuts (toasted chopped)
    1/2 cup

    mesclun or mixed baby field greens
    2 cup

  • Vietnamese Cabbage And Pork Salad

    Vietnamese Cabbage And Pork Salad

    How to Make Vietnamese Cabbage And Pork Salad

    Author Robyn Webb: “I love that salad bars are now adding fresh sliced cabbage to the bins. It’s so much easier to have pre-sliced cabbage on hand to create this refreshing summer salad. Use this dressing also as a marinade for other foods such as chicken or beef.”

    This recipe from The Smart Shopper Diabetes Cookbook, by Robyn Webb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    25 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. Cover a broiler rack with foil. Coat the foil with cooking spray. Rub the pork with the oil, salt, and pepper. Roast the pork for about 20 minutes. Turn the oven to broil and broil the pork for about 5 minutes, turning once until a meat thermometer registers 145 degrees when inserted into the thickest part of the pork. Remove the pork from the oven to a carving board and let rest.
    2. In a large bowl, combine the cabbage, red onion, and cucumber. Whisk together the lime juice, fish sauce, soy sauce, sesame oil, sugar, and cayenne pepper. Add to the cabbage mixture and toss well. Cut the pork into thin slices and add to the salad and toss again.
    3. Line a platter with romaine lettuce. Pile the pork salad on top of the lettuce.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Asian
    Sides
    Salads
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      325mg

      14%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      12g

    • Potassium
      305mg
      6%

    Ingredients

    pork tenderloin
    1 lbs

    olive oil
    1 tsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    green cabbage (sliced)
    2 cup

    red onion (thinly sliced)
    1/2 cup

    cucumber(s) (sliced)
    1/2 cup

    fresh lime juice
    3 tbsp

    fish sauce
    1 tbsp

    light soy sauce
    1 tbsp

    sesame oil
    1 tsp

    sugar
    1/2 tsp

    cayenne pepper
    1/8 tsp

    romaine lettuce leaves (torn)
    4 cup

  • Veggie and Chicken Pasta Salad

    Veggie and Chicken Pasta Salad

    How to Make Veggie and Chicken Pasta Salad

    The key to including pasta in your meal plan without going overboard on carbohydrate is to keep the portion size small and serve it with lots of veggies and some protein. This is a quick dinner the whole family can enjoy any time of year. Try it with a bean-based pasta like lentil or chickpea pasta for added protein and fiber.


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook the pasta according to the package directions. Drain.

    2. In a large bowl, mix together the pasta, red bell pepper, cucumber, broccoli, carrots, and chicken.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the pasta, vegetables, and chicken and mix well. Serve.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    American
    Easy Pantry Recipes
    Salads
    Main Dish
    Budget Friendly
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      14g

    • Potassium
      364mg
      8%

    Ingredients

    uncooked whole-wheat elbow pasta
    1 cup

    diced red bell pepper
    1/2 cup

    diced cucumber
    1/2 cup

    small broccoli florets (fresh or frozen)
    1/2 cup

    large carrot (diced)
    1

    diced cooked chicken breast
    1 cup

    light mayonnaise
    1/4 cup

    red wine vinegar
    1 tbsp

    dried oregano
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

  • Tuna Salad with Chickpeas

    Tuna Salad with Chickpeas

    How to Make Tuna Salad with Chickpeas

    This Tuna Salad with Chickpeas is full of flavor and crunch. It is made lighter by mixing fat-free plain yogurt and light mayonnaise – you’ll be surprised that you can’t taste the difference.


    10 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together yogurt, mayonnaise and lemon juice.

    2. In a medium bowl, combine remaining ingredients. Pour mayonnaise mixture over tuna and mix well.

    3. Serve tuna salad on your choice of lettuce, whole-wheat bread or crackers.

    Low Carb
    Seafood
    Easy Pantry Recipes
    Salads
    Sandwiches
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      20mg

      7%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      12g

    Ingredients

    fat-free plain yogurt
    3 tbsp

    light mayonnaise
    1/4 cup

    lemon (juiced)
    1/2 whole

    red bell pepper (diced)
    1/2 large

    celery (diced)
    2 stalks

    onion(s) (finely diced)
    1/4 cup

    chickpeas (garbanzo beans) (rinsed and drained)
    1 cup

    tuna flavorseal pouches (6.4 ounce each, in water)
    2 whole

    black pepper
    1/4 tsp

  • Turkey and Avocado Wrap

    Turkey and Avocado Wrap

    How to Make Turkey and Avocado Wrap

    This quick and delicious wrap is perfect for a work-from-home lunch. When making a wrap, try adding lots of different textures, as done here, for maximum flavor and satisfaction.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, mix together avocado and Greek yogurt.
    2. Spread avocado mixture evenly onto 4 tortillas.
    3. Top each tortilla with 3 ounces turkey, 1 Tsp. sunflower seeds, 2 slices tomato and 1/4 cup lettuce.
    Fiber Focused
    Quick & Easy
    Lunch
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        3g

    • Protein
      33g

    • Potassium
      550mg
      12%

    Ingredients

    avocado (mashed)
    1/2

    Greek yogurt
    2 tbsp

    large low-carb tortillas
    4

    no-salt-added deli-style turkey breast
    12 oz

    sunflower seeds
    4 tsp

    tomato(es) (sliced)
    1

    shredded lettuce
    1 cup

  • Toasted Quinoa and Cabbage Salad

    Toasted Quinoa and Cabbage Salad

    How to Make Toasted Quinoa and Cabbage Salad

    Quinoa and garbanzo beans add a boost of fiber and protein to a traditional coleslaw, making it hearty enough to serve as a vegetarian entree. You can use any color quinoa for this salad, but red quinoa will give it a nice pop of color. Quinoa is not only a whole grain, but it also provides some protein.


    10 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
    2. Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
    3. In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
    4. Add quinoa and remaining ingredients. Toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Dinner
    Lunch
    Salads
    Quick & Easy
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    quinoa
    1/2 cup

    low sodium vegetable broth
    1 cup

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    rice wine vinegar
    2 tbsp

    dried dill
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    packaged coleslaw mix
    1 (14-oz) bag

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

  • Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki Creamy Chicken Salad in Lettuce Cups

    How to Make Teriyaki Creamy Chicken Salad in Lettuce Cups

    Teriyaki sauce is typically very high in sugar. This homemade version is much lower carb than store bought. If you can find low carb teriyaki sauce in the store, you can substitute that rather than make your own.


    6servings


    1 lettuce cup, ¾ cup chicken salad

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small sauce pan, whisk together soy sauce, water, honey and garlic. Bring to a boil then reduce to a simmer. Simmer for 7-8 minutes or until the sauce is reduced to 1/4 cup. Set aside to cool.
    2. Once cool, add the teriyaki sauce to a large bowl. Add in the mayonnaise and Greek yogurt and whisk well to combine.
    3. Add the chicken, celery, carrots and almonds and stir well to combine.
    4. Divide the chicken salad among 6 Bibb lettuce leaves (3/4 cup of chicken salad per lettuce cup).
    Low Carb
    Foodie
    Dinner
    Salads
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 lettuce cup, ¾ cup chicken salad


    • Amount per serving



      Calories





      175

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      45mg

      15%

    • Sodium
      425mg

      18%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      19g

    • Potassium
      325mg
      7%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    water
    1/4 cup

    honey
    1 tbsp

    low-calorie sugar substitute
    1 tbsp

    garlic (grated or minced)
    1 clove

    light mayonnaise
    1/4 cup

    Plain Nonfat Greek yogurt (non-fat)
    1/4 cup

    chicken breasts (boneless, skinless, cooked and shredded)
    1 lbs

    celery (diced)
    2 stalks

    carrot(s) (shredded)
    1

    slivered almonds (toasted)
    1/4 cup

    Bibb lettuce leaves (cleaned and dried)
    6

  • Thai Beef And Mango Salad

    Thai Beef And Mango Salad

    How to Make Thai Beef And Mango Salad

    This is a sweet and tangy meal to liven up your evening! If your kids don’t eat salad, serve them the steak, mango, and carrots separately. Serve with whole-wheat dinner rolls.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Make the marinade and marinate the meat in the refrigerator, slice the scallions, shred the carrots, if necessary, peel and dice the mango, and tear the lettuce.
    2. In a medium bowl, whisk together the lime juice, sugar, soy sauce, and oil. Lay the steak in a flat dish with sides. Pour half the marinade over it and flip the meat to coat it thoroughly. Set it aside and reserve the remaining marinade to use as a dressing for the salad.
    3. In a salad bowl, combine the scallions, carrots, cilantro or basil (optional), mango, and lettuce.
    4. (Warm the rolls now, if you are serving them.) Heat a heavy skillet over medium-high heat. Remove the steak from the marinade, discard the marinade, and cook for about 5 minutes per side until it is just cooked to desired doneness. If the outside of the steak is cooking too quickly, reduce the heat and partially cover the pan. Transfer the steak to a cutting board, allow it to cool slightly, and slice it across the grain into 1/2- inch wide strips. Dress the salad with the reserved marinade (not the marinade you used for the steak) and serve the salad topped with slices of steak.
    5. FLAVOR BOOSTER Add 1/2 teaspoon Asian chili garlic sauce to the marinade and/or serve the salad with Thai sweet chili sauce. Sprinkle the salad with fresh lime juice and chopped peanuts.
    Veggie Rich
    Asian
    Salads
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      275

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        16g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    lime (juice only (1/3–1/2 cup))
    2 whole

    brown sugar
    2 tbsp

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    3 tbsp

    vegetable oil
    2 tbsp

    lean top sirloin steak ((or use boneless, skinless chicken breasts or meatless chicken or steak strips))
    1 lbs

    green onion (scallion) (thinly sliced)
    2 whole

    shredded carrots (matchstick cut)
    2 cup

    fresh cilantro or basil (chopped (optional))
    1/2 cup

    mango (peeled and diced)
    1 med

    Boston lettuce leaves (torn into bite-sized pieces)
    1 head

  • Swordfish Salad With Salsa Dressing

    Swordfish Salad With Salsa Dressing

    How to Make Swordfish Salad With Salsa Dressing

    On her first date with him, Robyn Webb’s husband ordered swordfish. All these years later, he still requests this salad once a month. If swordfish is not a favorite of yours, use salmon, halibut, haddock, or sea bass, all of which work wonderfully well in this dish.


    10 min prep time


    12 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a nonreactive pan, place the swordfish with the orange juice, olive oil, lemon juice, and cayenne pepper and marinate for 15 minutes.
    2. Coat an outdoor grill with cooking spray and set the rack 6 inches from the heat source. Set the heat to medium-high. Alternatively, coat an indoor grill pan with cooking spray and place it on medium-high heat.
    3. Grill the swordfish on each side for about 12-15 minutes, until opaque in the center. Remove the swordfish from the grill and allow to cool. Cut into 1-inch pieces.
    4. Combine all ingredients for the salsa. Toss the swordfish with the salsa.
    5. Combine the olive oil, red wine vinegar, and sugar. Whisk together well. Toss the greens with the dressing. Pile the swordfish salad on top of the lettuce. Top with almonds.
    Low Sodium
    Seafood
    Salads
    Main Dish
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        15g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    swordfish steaks
    1 lbs

    fresh orange juice
    1/2 cup

    olive oil
    2 tbsp

    fresh lemon juice
    1 tbsp

    cayenne pepper
    1/4 tsp

    medium orange (peeled, sectioned, and chopped into 1-inch pieces)
    1

    diced fresh or canned (in its own juice) pineapple chunks
    1 cup

    mango (peeled, diced)
    1/2 cup

    jalapeño pepper (seeded and minced)
    1

    orange juice
    3 tbsp

    red pepper (diced)
    1 tbsp

    cilantro (minced)
    1 tbsp

    olive oil
    1 1/2 tbsp

    red wine vinegar
    2 tbsp

    sugar
    1 tsp

    salad greens
    4 cup

    toasted slivered almonds
    2 tbsp