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Tag: sides

  • 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 Spring Rolls with Peanut Sauce

    Veggie Spring Rolls with Peanut Sauce

    How to Make Veggie Spring Rolls with Peanut Sauce

    This recipe makes a great appetizer, but add some lean protein such as chicken or pork to the rolls and you have a light meal. To save time, use bagged coleslaw mix with cabbage and carrots.


    30 min prep time


    12servings


    1 roll with about 1 tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl combine cabbage, carrots, cucumbers, 1/4 cup of the cilantro and green onion.
    2. In a small bowl, whisk together peanut butter, soy sauce, vinegar, water, oil, pepper flakes, garlic, and remaining 2 tbsp cilantro.
    3. Before using, soak spring roll skin in water for 10-15 seconds and shake off excess water. Place about 1/4 cup of vegetable mixture in the bottom of spring roll. Take the spring roll edge nearest to you and fold to cover the filling. Take the side edges and fold in tightly. Roll outward to seal. Repeat procedure for remaining 11 spring rolls.
    4. Serve spring rolls with peanut sauce.
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Vegetarian
    Snacks
    Sides
    Quick & Easy
    Appetizers
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1 roll with about 1 tbsp sauce


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      3g

    • Potassium
      110mg
      2%

    Ingredients

    cabbage (shredded)
    1 cup

    carrot(s) (shredded)
    1 cup

    cucumber(s) (peeled, seeded and diced)
    1 cup

    chopped fresh cilantro
    1/4 cup plus 2 tbsp

    green onion (chopped)
    1

    peanut butter (heated in microwave for 30 seconds)
    1/4 cup

    soy sauce (gluten-free)
    3 tbsp

    rice wine vinegar
    3 tbsp

    hot water
    2 tbsp

    canola oil
    1 tbsp

    crushed red pepper flakes (optional)
    1/4 tsp

    garlic (minced)
    1 clove

    spring roll skins
    12

  • Veggie Chili

    Veggie Chili

    How to Make Veggie Chili

    The beans and veggies in this dish make it a great source of fiber with 10 grams per cup. The recipe makes 8 servings, so save leftovers for a delicious lunch the next day.


    15 min prep time


    8servings


    1 Cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large soup pot over medium-high heat.
    2. Add onion and carrots and sauté 5 minutes. Add green pepper and zucchini and sauté another 2 minutes.
    3. Add garlic and sauté 30 seconds. Add chili powder and all remaining ingredients; bring to a boil.
    4. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender.
    Fiber Focused
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Lunch
    Quick & Easy
    Sides
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 Cup


    • Amount per serving



      Calories





      179

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      492mg

      21%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        10g

        36%

    • Protein
      9g

    Ingredients

    canola oil
    1 tbsp

    medium onion (chopped)
    1

    carrot(s) (sliced)
    4

    green bell pepper (chopped)
    1

    zucchini (chopped)
    1

    garlic (minced)
    2 clove

    chili powder
    1 tbsp

    kidney beans (16-ounce, rinsed and drained)
    1 can

    black beans (16-ounce, rinsed and drained)
    1 can

    tomato sauce (15-ounce)
    1 can

    tomato(es) (14.5 ounce, in juice, no-salt-added, diced)
    2 can

  • Vegetarian Baked Beans

    Vegetarian Baked Beans

    How to Make Vegetarian Baked Beans

    You can make these baked beans with pinto beans if you prefer them over navy beans.


    15 min prep time


    6servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F. Coat an 8-inch baking pan with cooking spray. Set aside.
    2. Mix all the ingredients in a large bowl. Pour into prepared baking pan. Cover and bake for 45 minutes. Uncover and bake an additional 30 to 40 minutes or until thickened.
    Fiber Focused
    Vegetarian
    Foodie
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      300mg
      6%

    Ingredients

    nonstick cooking spray
    1

    large onion (diced)
    1

    navy or great northern beans (rinsed and drained)
    2 (14.5-oz) cans

    low sodium vegetable broth
    1 cup

    no-salt-addded ketchup
    1/4 cup

    low-calorie brown sugar substitute
    1/4 cup

    lower sodium soy sauce
    1 tbsp

    Dijon Mustard
    1 tbsp

    garlic powder
    1 tsp

  • Tzatziki and Vegetables

    Tzatziki and Vegetables

    How to Make Tzatziki and Vegetables

    Traditional Mediterranean tzatziki sauce is perfect for dipping low-carb non-starchy vegetables. It can also be used as a topping on salads, sandwiches or wraps.


    8 min prep time


    16servings


    2 Tbsps.

    Print Recipe >

    Step-By-Step Instructions:

    1. 12-24 hours before serving, line a strainer with a paper coffee filter or cheesecake cloth. Place over a bowl. Spoon yogurt into coffee filter, cover, and refrigerate for 12-14 hours.
    2. Yogurt will now be thick. Discard the collected liquid beneath or use it in soups or breads. Remove yogurt from the filter and place in a small bowl.
    3. Mix cucumber, garlic, dill weed, salt, lemon juice, and olive oil into yogurt. Refrigerate for one hour before serving.
    4. Serve with a variety of vegetables like: fresh green beans (lightly steamed), green, red, or yellow bell peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower.
    Low Carb
    Low Sodium
    Mediterranean
    Appetizers
    Holidays & Entertaining
    Salad Dressings & Condiments
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    16 Servings



    • Serving Size

      2 Tbsps.


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      57mg

      2%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

        0%

    • Protein
      1.5g

    Ingredients

    plain non-fat yogurt
    2 cup

    cucumber(s) (peeled, seeded, and chopped)
    1/2

    garlic (large, minced)
    2 clove

    dried dill (can use 1 Tsp. of chopped fresh dill instead)
    1/2 tsp

    salt
    1/4 tsp

    lemon juice
    2 tsp

    olive oil
    1 tsp

    fresh vegetables ((choose a variety: fresh green beans (slightly steamed), green, red, or yellow peppers, carrots, celery, zucchini, yellow squash, tomatoes, cucumbers, radishes, broccoli, and cauliflower. ))
    6 cup

  • Unstuffed Cabbage Soup

    Unstuffed Cabbage Soup

    How to Make Unstuffed Cabbage Soup

    Do you love stuffed cabbage, but don’t have time to make it? This high-fiber soup is so easy and packs in all the flavors of traditional stuffed cabbage.


    5 min prep time


    25 min cook time


    6servings


    1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
    2. Add all remaining ingredients, except for the brown rice. Simmer the soup for 7 minutes. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.
    Lunch
    Dinner
    Quick & Easy
    Sides
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1 3/4 cups


    • Amount per serving



      Calories





      255

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.7g

        14%

    • Cholesterol
      60mg

      20%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      20g

    • Potassium
      670mg
      14%

    Ingredients

    olive oil
    2 tsp

    medium onion (diced)
    1

    lean ground turkey
    1 lbs

    green cabbage (chopped)
    1/2

    canned tomatoes (crushed)
    1 1/2 cup

    unsalted chicken broth
    32 oz

    water
    2 cup

    black pepper
    1/4 tsp

    cayenne pepper (optional)
    1/4 tsp

    instant brown rice
    1 cup

  • Twice-Baked Spaghetti Squash

    Twice-Baked Spaghetti Squash

    How to Make Twice-Baked Spaghetti Squash

    Trade the carbs of the pasta for vegetables with this easy and quick fall recipe. Spaghetti squash is easy and versatile.


    15 min prep time


    70 min cook time


    8servings


    1/4 of squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a sheet pan with cooking spray. Cut the squash in half lengthwise and place face down on the sheet pan. Bake for 45 minutes.
    2. Remove the seeds from the squash and scrape the flesh away from the skin with a fork to make strands, keeping the squash shell intact. Place each squash shell cut side up on the sheet pan.
    3. Add the squash strands to a large bowl. Add the sausage, marinara sauce, black pepper, and oregano and toss until combined. Divide the mixture evenly among the squash shells.
    4. Top each squash half with 2 Tbsp. shredded Parmesan cheese. Bake for 25 minutes, until golden brown. Cut each squash shell in half to serve.
    Dinner
    Sides
    Budget Friendly
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 of squash


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      35mg

      12%

    • Sodium
      315mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        9g

    • Protein
      11g

    • Potassium
      585mg
      12%

    Ingredients

    nonstick cooking spray
    1

    small spaghetti squash (1.5-lb each)
    2

    nonstick cooking spray
    1

    precooked Italian chicken sausage (3-oz links, diced)
    4

    jarred marinara sauce (low-sodium)
    4 cup

    black pepper
    1/2 tsp

    fresh oregano (chopped)
    1 tbsp

    Parmesan cheese (shredded, divided)
    1/2 cup

  • Tofu Spring Rolls

    Tofu Spring Rolls

    How to Make Tofu Spring Rolls

    You can also make these spring rolls with just the lettuce as wrapper instead of the rice paper to make this recipe even lower in carbohydrate.


    20 min prep time


    6servings


    1 spring roll

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
    2. In a small bowl, whisk together soy sauce and Splenda Brown Sugar.
    3. Slice tofu into 6 slices. Place on the baking sheet and lightly brush each slice with the soy sauce mixture. Bake for 20 minutes. Cool completely.
    4. Once the tofu is cool, cut each slice into three smaller slices.
    5. Divide the mango and cucumber each into 6 equal portions.
    6. Soak one rice paper wrapper in warm water until softened, about 30 seconds. Lay the rice paper on a clean, flat surface. Place one lettuce leaf on top of the rice paper.
    7. Place one portion of the mango and cucumber each in the center of the rice paper. Top the vegetables with 3 small slices of tofu and two slices of avocado.
    8. Fold the left and right sides of the wrapper and lettuces into the middle until almost touching. Roll paper from the bottom to form the roll tightly. Repeat for remaining rice papers. Set aside.
    9. Combine the sauce ingredients in a small saucepan over high heat. Bring to a boil, stirring constantly. Simmer for 2 minutes. Serve warm with cold spring rolls for dipping.
    Fiber Focused
    Asian
    Foodie
    Vegetarian
    Snacks
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 spring roll


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      260mg
      6%

    Ingredients

    nonstick cooking spray
    1

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tsp

    extra firm tofu
    12 oz

    spring roll wrappers (0.25 ounce each)
    6

    warm water
    2 cup

    lettuce leaves
    6 leaves

    mango (peeled and thinly sliced )
    1

    cucumber(s) (peeled, seeded and thinly sliced into strips)
    1 small

    avocado (sliced into 12 thin slices)
    1/2

    no-sugar-added apricot preserves (sugar-free)
    1/2 cup

    soy sauce (lower sodium)
    1 tbsp

    Thai style chili garlic sauce
    1/2 tsp

  • 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