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Tag: sides

  • Zesty Broccolini and Garlic

    Zesty Broccolini and Garlic

    How to Make Zesty Broccolini and Garlic

    Broccolini is similar in taste and texture to broccoli, but with longer, thinner stalks, and small florets. This simple, flavorful recipe is a quick and easy way to prepare broccolini. You can prepare it in the time it takes to cook your main entree. If you can’t find broccolini, you can easily use broccoli instead.


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over medium-low heat. Add the garlic and sauté for about 5 to 6 minutes, or just until the garlic starts to brown.

    2. Add in the broccolini, broth, crushed red pepper, salt, and black pepper. Cover the pan, and let it steam on medium-high heat until the broccolini turns bright green and is tender, about 5 to 6 minutes.

    3. Add in the lemon juice and zest, and serve immediately.

    4. *Nutrition facts do not include added salt.

    Low Sodium
    Veggie Rich
    Low Carb
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      320mg
      7%

    Ingredients

    olive oil
    1 tbsp

    garlic (thinly sliced)
    4 clove

    broccolini (stems trimmed)
    2 lbs

    low sodium vegetable broth
    1/4 cup

    crushed red pepper flakes
    1 pinch

    salt and pepper to taste
    1 whole

    Juice of Lemon
    1 1/2 tbsp

    fresh lemon zest
    2 tsp

  • Spinach Yogurt Dip

    Spinach Yogurt Dip

    How to Make Spinach Yogurt Dip

    Whip up this dip in no time and bring it to a picnic or party as part of a healthy side or snack.


    10 min prep time


    24servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. In a food processor or blender, puree the cottage cheese. Add to a medium bowl.

    2. Add the yogurt, spinach and ranch dressing powder and whisk together. Refrigerate for at least 30 minutes, up to overnight.

    3. Serve with assorted vegetables for dipping.

    Low Sodium
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
    Appetizers
    Quick & Easy
    Snacks
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    Nutrition facts

    24 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      2g

    • Potassium
      44mg
      <1%

    Ingredients

    cottage cheese (low-fat (1% milk fat))
    1 cup

    Plain Nonfat Greek yogurt (non-fat)
    1 cup

    frozen spinach (thawed and squeezed dry, chopped)
    1 cup

    ranch-flavored salad dressing powder mix
    1 tbsp

  • Guilt-Free Breakfast Sausage Patties

    Guilt-Free Breakfast Sausage Patties

    How to Make Guilt-Free Breakfast Sausage Patties

    Gone are the days of giving up some of our favorite foods! This breakfast sausage is full-flavored, thanks to the ground turkey and lots of spices. Breakfast can, once again, become your favorite meal of the day!

     


    10 min prep time


    10 min cook time


    14servings


    2 patties

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients in a large bowl and mix well. 

    2. Divide mixture into 28 serving and shape mixture into 2-inch patties.

    3. In a large skillet over medium-low heat, cook patties 3-5 minutes per side, or until no longer pink in center. Ensure patties reach an internal temperature of 165°F. Serve immediately.

    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Kid Friendly
    Sides
    Gluten-Free
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    14 Servings



    • Serving Size

      2 patties


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      0.5g

      <1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      115mg

      5%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        1g

    • Protein
      15g

    • Potassium
      198mg
      4%

    Ingredients

    lean ground turkey
    2 lbs

    poultry seasoning
    1 tsp

    fennel seeds
    1 tsp

    onion powder
    1/2 tsp

    fresh parsley (chopped)
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    maple syrup
    1 tbsp

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Veggie Mac and Cheese

    Veggie Mac and Cheese

    How to Make Veggie Mac and Cheese

    Sneak in some veggies and a serving of whole grains with this Veggie Mac and Cheese. This is a kid-approved side dish is a healthier version of the classic mac and cheese recipe. 


    25 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  

    2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 

    3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 

    4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 

    5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 

    6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm. 

    Veggie Rich
    Fiber Focused
    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      543mg
      12%

    Ingredients

    whole-grain macaroni pasta
    8 oz

    cauliflower florets
    2 cup

    carrots (peeled and chopped)
    1 cup

    skim milk
    2 cup

    whole wheat flour
    2 tbsp

    olive oil
    2 tbsp

    sharp, reduced fat cheddar cheese (shredded)
    1 cup

    whipped, fat free ricotta cheese
    1/4 cup

    Dijon Mustard
    1 tsp

    garlic powder
    1/2 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Easy Perfectly Cooked Lentils

    Easy Perfectly Cooked Lentils

    How to Make Easy Perfectly Cooked Lentils

    If you’ve never cooked lentils, now is the time to give it a try with this easy Perfectly Cooked Lentils recipe. As a legume, lentils are packed with plant-based protein and will get you satisfied and powered through your day. We show you how to cook lentils in a healthy and diabetes-friendly way.

    Add in your favorite non-starchy veggies like onions and bell peppers for a deliciously satisfying meal. 


    5 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1.  Rinse the lentils under cold water in a fine-mesh sieve or colander. 

    2. In a medium saucepan, combine the rinsed lentils, vegetable broth, and bay leaf (if using). 

    3. Bring the mixture to a boil over high heat. 

    4. Reduce the heat to low, cover the saucepan with a lid, and let the lentils simmer for 20–25 minutes or until they are tender but still hold their shape. 

    5. Once cooked, remove the saucepan from the heat and discard the bay leaf. 

    6. Drain any excess liquid if necessary. 

    Low Sodium
    Low Carb
    Fiber Focused
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    lentils (green or brown)
    1 cup

    low sodium vegetable broth
    3 cup

    bay leaves (optional)
    1 leaves

  • Vegan Cinnamon Apples

    Vegan Cinnamon Apples

    How to Make Vegan Cinnamon Apples

    Look no further for the perfect apple recipe! Savor the simple magic of autumn in every bite with these tender apple slices bathed in a dairy-free, rich, spiced caramel sauce. The subtle sweetness of Splenda Stevia balances perfectly with the warm embrace of cinnamon and cloves, making this snack perfect for a chilly evening or as a delightful topping for your favorite vegan treats. 


    10 min prep time


    30 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut  apples into wedges, removing the core. Slice the wedges so they are ¼-inch thick. 

    2. Add the apples to a large skillet with ½ cup water. Cover and cook over medium to medium-high heat for 10 minutes, until the apples become slightly soft. Stir occasionally.

    3. Add salt and half of the vegan buttery spread to the skillet. Stir until all the apple chunks are coated. Continue to cook until they get slightly browned and to your desired level of softness.

    4. Stir in the rest of the spread, sweetener, cinnamon, cloves, and vanilla.

    5. Stir to coat the apples in all the spices. Remove from heat and serve!

    Comfort Food
    American
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      0g

    • Potassium
      4mg
      <1%

    Ingredients

    apple
    5 med

    water
    1/2 cup

    sea salt
    1/2 tsp

    vegan buttery spread
    2 tbsp

    Splenda® Stevia Sweetener Jar
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    ground cloves
    1/2 tsp

    vanilla extract
    1/2 tsp

  • Basil Tomatoes

    Basil Tomatoes

    How to Make Basil Tomatoes

    Tomatoes are in season from May through October. Enjoy fresh tomatoes during that time and try out this simple recipe. The basil adds an excellent flavor to the fresh tomatoes.


    5 min prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix ingredients and let set at room temperature for at least 1 hour.

    2. Serve plain or on a lettuce leaf

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      154mg
      3%

    Ingredients

    garlic (chopped)
    1 tsp

    basil (dried)
    1 tsp

    medium tomatoes (diced or sliced (about 2 cups))
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Cowboy Caviar

    Cowboy Caviar

    How to Make Cowboy Caviar

    This Cowboy Caviar recipe is vibrant, colorful, and delicious! Black beans, kidney beans, and a medley of yellow and white corn create a hearty base. Halved cherry tomatoes add a burst of juicy sweetness, while red onion offers a sharp counterpoint. Diced bell pepper and a touch of jalapeño bring in a crisp freshness with a hint of heat. To tie it all together, a creamy avocado is added just before serving and the dressing provides a flavorful balance of a sweet balance thanks to Splenda U.S. Grown Stevia. Try this recipe, today!


    10 min prep time


    20 min cook time


    20servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, add beans, corn, kidney beans, black eyed peas, tomatoes, onion, pepper, and jalapeño.  Gently toss together.

    2. In another bowl whisk dressing.  Pour over Cowboy Caviar mixture.  Refrigerate until serving.

    3. Just before serving, fold in avocado.  Enjoy!

    Mexican/Southwestern
    Sides
    Snacks
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    Nutrition facts

    20 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    Ingredients

    black beans (15 ounces, drained & rinsed)
    1 can

    corn (7.5 ounces, drained)
    1/2 can

    white corn (7.5 ounces, drained)
    1/2 can

    kidney beans (15 ounces can, drained & rinsed)
    1 can

    cherry tomatoes (halved)
    1 1/2 cup

    red onion (diced)
    1 cup

    bell peppers (diced)
    1 med

    jalapeño pepper (diced)
    1 small

    avocado (diced)
    1 med

    Splenda® Stevia Sweetener (for the dressing)
    2 tbsp

    red wine vinegar (for the dressing)
    1/4 cup

    lime (for the dressing, zest and juice)
    2 med

    ground cumin (for the dressing)
    2 tsp

    chili powder (for the dressing)
    1 tsp

    garlic (for the dressing, grated)
    3 clove

    salt
    1/4 tsp

  • Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing

    How to Make Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing is a delightful and healthy side dish perfect for summer. This recipe features fresh zucchinis, red and yellow bell peppers, red onion rings, and cherry tomatoes, all tossed in olive oil and seasoned with salt and black pepper. The veggies are grilled to perfection, giving them a tender texture and beautiful grill marks. 

    The dish is complemented by a flavorful herb dressing made with extra virgin olive oil, balsamic vinegar, minced garlic, fresh basil, parsley, thyme, salt, and black pepper. It’s a great option for people with diabetes and is both vegetarian and vegan-friendly.


    15 min prep time


    10 min cook time


    6servings


    1 cup and 1 tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a large bowl, toss sliced zucchinis, red and yellow bell peppers, red onion rings, and halved cherry tomatoes with olive oil. Season with salt and 1/2 tsp black pepper.

    3. Grill the veggies for about 10 minutes or until they are tender and have grill marks, turning occasionally.

    4. Remove the grilled veggies from the heat.

    5. To make the dressing: In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, minced garlic, chopped fresh basil, chopped fresh parsley, fresh thyme leaves, salt, and 1/4 tsp black pepper.

    6. Arrange the grilled veggies on a serving platter. Serve the dressing on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Grilling
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup and 1 tbsp dressing


    • Amount per serving



      Calories





      153

    • % Daily value*

    • Total Fat
      13.7g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      167mg
      4%

    Ingredients

    zucchini (sliced)
    2 med

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    red onion (sliced into rings)
    1 med

    cherry tomatoes (halved)
    1 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (divided use)
    3/4 tsp

    Extra Virgin Olive Oil (for the dressing)
    1/4 cup

    balsamic vinegar (for the dressing)
    2 tbsp

    garlic (minced, for the dressing)
    1 clove

    fresh basil (chopped, for the dressing)
    1 tbsp

    fresh parsley (chopped, for the dressing)
    1 tbsp

    fresh thyme (for the dressing)
    1 tsp

    salt (for the dressing)
    1/4 tsp