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Tag: sides

  • Tasty Cooked Greens

    Tasty Cooked Greens

    How to Make Tasty Cooked Greens

    Use mustard, turnip, kale, or collard greens for this recipe which ends up costing just 49 cents per serving!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
    2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
    3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
    4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
    Veggie Rich
    Low Sodium
    Low Carb
    Budget Friendly
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    tender greens (fresh)
    2 lbs

    corn oil
    2 tsp

    onion(s) (chopped)
    1/2 cup

    water
    1 1/4 cup

    chicken bouillon (cube, reduced-sodium)
    1

    salt
    1/4 tsp

    sugar
    1 tsp

    Tabasco sauce
    1

  • Sweet Potato Soufflé

    Sweet Potato Soufflé

    How to Make Sweet Potato Soufflé

    Looking for a new sweet potato dish to serve your guests this holiday season? This Sweet Potato Soufflé is just the ticket!


    20 min prep time


    75 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees Fahrenheit. Coat a deep 8-inch round or square casserole dish with cooking spray. Set aside.

    2. Coat a baking sheet with cooking spray. Arrange the washed and dried, whole sweet potatoes (with the skins on) on the sheet and coat generously with cooking spray. Bake for 50-60 minutes or until tender (check if they are tender by spearing the largest one with a paring knife or fork).

    3. Remove sweet potatoes from the oven and peel the skin. In a large bowl, whisk (or blend with a mixer) the roasted sweet potatoes with 1/4 cup Splenda Brown Sugar Blend, orange juice and salt (optional). Set aside to cool.

    4. Using a food processor or chopper, grind the walnuts, flax seed and 2 Tbsps. Splenda Brown Sugar Blend together until it is the consistency of wet sand. Add the Smart Balance Buttery Spread to the mixture in the food processor and pulse to incorporate (do not overmix this or it will turn into a paste). Set aside.

    5. Combine egg whites and cream of tartar in a large glass or metal bowl, and beat with an electric mixer on medium speed or with stand mixer using the whisk attachment until egg whites form soft peaks with tips that curl over when the beaters are lifted.

    6. Working in batches, incorporate one third of the egg whites into the sweet potato mixture using a large flat rubber spatula and gently folding them in until combined. Repeat that process two more times until all of the egg whites are incorporated into the sweet potatoes.

    7. Pour sweet potato soufflé mixture into the prepared casserole dish and top with the walnut mixture.

    8. Place the soufflé into the oven and bake at 400 degrees Fahrenheit for 20 minutes, then turn the oven down to 350 degrees Fahrenheit and continue to bake for 15 more minutes. Serve hot. (Note: the soufflé may deflate a little bit after baking so it’s best served immediately but is still okay to hold in a warming oven for service).

    Low Sodium
    French
    Sides
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      472mg
      10%

    Ingredients

    nonstick cooking spray
    1

    whole sweet potatoes (washed and dried)
    3 lbs

    low-calorie brown sugar substitute
    1/4 cup plus 2 tbsp, divided use

    orange juice (low sugar or freshly squeezed)
    1/4 cup

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

    shelled walnut pieces
    1/2 cup

    trans-fat-free margarine
    2 tbsp

    egg whites
    6

    cream of tartar
    1/4 tsp

  • Sweet Potato Salad

    Sweet Potato Salad

    How to Make Sweet Potato Salad

    Who says you can only use white potatoes for a potato salad? This dish will be a welcomed surprise at your next summer picnic.


    25 min prep time


    7 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel sweet potatoes and cube. Place sweet potatoes in a large pot. Cover with water and bring to a boil. Boil until tender about 5-7 minutes. Drain potatoes and rinse with cold water; let cool.
    2. While potatoes are cooking, cook bacon until crisp, then chop or crumble into small pieces.
    3. In a small bowl, whisk together, olive oil, apple cider vinegar, pepper and garlic powder.
    4. Place sweet potatoes in serving bowl and add celery, green onions and turkey bacon. Pour dressing over salad and toss until potatoes are coated. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Gluten-Free
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      240mg
      5%

    Ingredients

    large sweet potatoes (about 13-ounces each)
    3

    turkey bacon
    4 slice

    olive oil
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    black pepper
    1/8 tsp

    garlic powder
    1/2 tsp

    celery (diced)
    3 stalks

    green onions (sliced)
    2

  • Sweet Potato Baskets with Eggs

    Sweet Potato Baskets with Eggs

    How to Make Sweet Potato Baskets with Eggs

    These elegant and delicious baskets would be perfect for a Sunday brunch or holiday. This recipe provides lean protein from the egg beaters and a healthy carbohydrate source from the sweet potatoes.


    10 min prep time


    40 min cook time


    12servings


    1 basket

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray muffin tins with cooking spray.
    2. Grate the sweet potato using largest grating size on grater. Place grated potatoes in a towel or cheesecloth to drain any excess liquid.
    3. Using your hands, place the grated sweet potatoes evenly into 12 muffin cups; spread the potatoes thinly on the bottom and on sides of muffin cups. Spray the muffin cups with cooking spray and bake on your lower oven rack for 25 minutes.
    4. While the sweet potatoes are baking; sauté the ham in a pan over medium heat for 3 minutes.
    5. In a medium bowl, mix together the egg beaters, ham, and pepper.
    6. Remove the sweet potato muffins from the oven. Pour the egg mixture into the muffin cups, dividing it evenly to fill each muffin cup about 2/3 full. Bake for 12-15 minutes, until the eggs are cooked through.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Snacks
    Foodie
    Gluten-Free
    Breakfast and Brunch
    Sides
    Holidays & Entertaining
    Lunch
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    Nutrition facts

    12 Servings



    • Serving Size

      1 basket


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    sweet potato (peeled)
    2 (about 16 oz total)

    deli style ham (diced small)
    5 slices (2.5 oz total)

    southwest style egg beaters
    1 1/4 cup

    black pepper
    1/4 tsp

  • Sweet Potato and Ginger Soup

    Sweet Potato and Ginger Soup

    How to Make Sweet Potato and Ginger Soup

    This unique soup has just four ingredients so it’s a cinch to make. 


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium pot over medium heat, add the sweet potatoes, water, ginger juice, and salt. Cook until sweet potatoes are tender.

    2. Working in batches, transfer potatoes and cooking water to a blender or food processor and process to a smooth consistency.

    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%

    • Protein
      2g

    Ingredients

    large sweet potatoes (peeled and diced)
    3 whole

    filtered water
    3 cup

    fresh ginger (grated and juiced (about 2 Tbsps.))
    2 oz

    salt (low-sodium)
    1 tsp

  • Sweet Pepper, Onion and Tomato Salad

    Sweet Pepper, Onion and Tomato Salad

    How to Make Sweet Pepper, Onion and Tomato Salad

    Use red, green, yellow or orange bell peppers to make this delicious side dish even more colorful!


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except pepper, onion, and tomato and mix well.
    2. Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Salads
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    cider vinegar
    1/2 cup

    garlic (sliced)
    1 clove

    sugar
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    ketchup
    1 tbsp

    Worcestershire sauce
    1 tsp

    fresh lime juice
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    cilantro (chopped)
    3 tbsp

    large bell pepper (any color, cut into thin rings)
    1

    large onion (sliced into thin rings)
    1

    large tomatoes (peeled, cut into 8 wedges)
    2

  • Sweet and Savory Baked Apples

    Sweet and Savory Baked Apples

    How to Make Sweet and Savory Baked Apples

    Serve these Sweet and Savory Baked Apples as a side dish or as an appetizer with whole grain crackers.


    10 min prep time


    6servings


    1

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. Place Ramekins on a baking sheet and coat each with cooking spray.
    3. In a mixing bowl, combine apples, melted Smart Balance, Splenda Brown Sugar, ground nutmeg and salt. Combine well.
    4. Fill each ramekin about half full of apples. Place one cheese wedge on top of apples and press to spread over the apples. Fill the ramekins with the remaining apples, mounding them over the rim of the ramekin.
    5. Bake in oven for 30 minutes. Remove from oven and top each ramekin with 1 Tbsp. of slivered almonds. Return to the oven to finish baking.
    6. Bake for 15 more minutes or until apples are bubbling and almonds are toasted. Remove from oven and let cool to just warmer than room temperature and serve. Can also be eaten cold or heated up in the microwave the next day.
    Kid Friendly
    Appetizers
    Dessert
    Foodie
    Holidays & Entertaining
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      10mg

      3%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%

    • Protein
      4g

    Ingredients

    ramekins (5-ounce each)
    6

    nonstick cooking spray
    1

    Granny Smith or other tart apple ((medium size), peeled, seeded and diced)
    2

    Honey Crisp Apples ((medium size), peeled, seeded and diced)
    2

    melted Smart Balance Light (or no trans fat margarine)
    2 tbsp

    low-calorie brown sugar substitute
    2 tbsp

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/4 tsp

    each lite spreadable cheese wedges ((Laughing Cow Lite Swiss Cheese Wedges))
    6

    slivered almonds
    6 tbsp

  • Sunflower-Broccoli Layer Salad

    Sunflower-Broccoli Layer Salad

    How to Make Sunflower-Broccoli Layer Salad

    You’ll want to try this delicious nutrient packed salad perfect for a summer picnic. Each serving is rich in vitamin C.


    18 min prep time


    0 min cook time


    6servings


    1-1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large glass trifle or serving bowl, layer the broccoli, onion, raisins (or dried tart cherries), and cheese.
    2. In a small bowl, whisk together the yogurt, vinegar, honey, and mayonnaise. Pour the dressing evenly over the salad.
    3. Cover and refrigerate until ready to serve. Sprinkle with the sunflower seeds just before serving.
    Low Sodium
    Veggie Rich
    Sides
    Vegetarian
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      1-1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        12g

    • Protein
      6g

    • Potassium
      415mg
      9%

    Ingredients

    bite-size broccoli florets (8 cups)
    1 lbs

    red onion (thinly sliced)
    1/2 med

    raisins (or use dried tart cherries)
    1/3 cup

    cheddar cheese (freshly shredded, extra sharp)
    1/3 cup

    plain yogurt (fat-free)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tbsp

    mayonnaise (organic or non-GMO )
    1 tbsp

    salted roasted sunflower seeds
    2 tbsp

  • Summer Crab Salad

    Summer Crab Salad

    How to Make Summer Crab Salad

    This simple but elegant lunch is a nice break from a boring sandwich. Feel free to add red peppers if you want some added color and crunch.


    10 min prep time


    4servings


    about ½ cup crab salad and 1 lettuce leaf

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
    2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.
    Low Carb
    Seafood
    Dinner
    Gluten-Free
    Lunch
    Quick & Easy
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      about ½ cup crab salad and 1 lettuce leaf


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      60mg

      20%

    • Sodium
      320mg

      14%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      295mg
      6%

    Ingredients

    white crab meat (6-ounce each, drained)
    2 can

    celery (diced)
    2 stalks

    green onions (sliced)
    2

    lemon juice
    1 tbsp

    light mayonnaise
    2 tbsp

    Plain Nonfat Greek yogurt (non-fat)
    1 tbsp

    black pepper
    1/8 tsp

    Dash hot sauce
    1

    large lettuce leaves
    4

  • Stuffed Brussels Sprouts Bites – Foodie Recipe

    Stuffed Brussels Sprouts Bites – Foodie Recipe

    How to Make Stuffed Brussels Sprouts Bites – Foodie Recipe

    These make for a unique holiday appetizer or side dish that your guests will love.


    20 min prep time


    12servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
    3. Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
    4. Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
    5. In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
    6. Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
    Veggie Rich
    Low Carb
    Low Sodium
    Appetizers
    Sides
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      90mg
      2%

    Ingredients

    Large Brussels sprouts
    12

    olive oil
    1 tbsp

    lean turkey bacon (diced)
    3 slice

    garlic (minced)
    1 clove

    soft goat cheese
    3 oz

    skim milk
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated)
    1 tbsp