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Tag: sides

  • Stuffed Acorn Squash

    Stuffed Acorn Squash

    How to Make Stuffed Acorn Squash

    Try this dish in place of stuffing or as a vegetable side dish this Thanksgiving. You can also enjoy it any other night for dinner. It’s packed with flavor and nutritious ingredients.


    20 min prep time


    45 min cook time


    8servings


    1/4 squash

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees.
    2. Coat a baking pan with non-stick cooking spray and place squash cut-side down in the pan. Add about an inch of water and bake for 30 minutes.
    3. While the squash is baking, add olive oil to a sauté pan over medium-high heat. Sauté mushrooms and chicken sausage until golden brown. Add kale, salt (optional) and pepper and sauté until kale is wilted, about 5-7 minutes.
    4. Add the chicken broth and cornbread stuffing to the mushroom mixture and simmer until all of the liquid is absorbed.
    5. Remove squash from the oven. Turn the squash over in the pan so the cut side is up. Fill each squash with 1/4 of the mushroom mixture then return to the oven. Bake for 15 minutes.
    6. Cut each squash in half and serve.
    Fiber Focused
    Foodie
    Dinner
    Sides
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 squash


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      570mg
      12%

    Ingredients

    nonstick cooking spray
    1

    medium acorn squash (halved widthwise and seeded)
    2 (about 1 1/4 pounds each)

    olive oil
    1 tbsp

    cremini (baby bella) mushrooms (sliced)
    8 oz

    fully cooked apple chicken sausage (diced)
    2 (3-oz) links

    kale (stemmed and chopped)
    8 oz

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

    low sodium chicken broth (fat-free, reduced sodium)
    1/2 cup

    cornbread stuffing (dried)
    1 cup

  • Spinach Sautéed in Garlic and Oil

    Spinach Sautéed in Garlic and Oil

    How to Make Spinach Sautéed in Garlic and Oil

    This “recipe” is so simple, but it’s an easy, healthful and tasty way to cook fresh spinach. Vegetables of any kind—cauliflower, broccoli, peppers, potatoes and/or green beans—can be blanched until just tender, and prepared the same way.


    5 min prep time


    5 min cook time


    4servings


    About 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over high heat in a very large skillet until very hot. Add the spinach (you may need to work in batches) and cook, stirring, for about 1-2 minutes; the spinach should turn bright green and wilt slightly. Add the garlic and red chile flakes and continue to cook, stirring constantly, until the garlic begins to release its aroma, approximately 30 seconds.
    2. Remove the spinach from the heat, and season with salt and pepper. Toss well to combine, and serve with lemon on the side (for squeezing juice over the spinach).
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      About 1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      1450mg
      31%

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    spinach (trimmed, well washed and dried)
    2 1/4 lbs

    garlic (minced)
    3 clove

    crushed red chile flakes
    1 pinch

    Kosher Salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    lemon (halved)
    1

  • Spinach Artichoke Dip

    Spinach Artichoke Dip

    How to Make Spinach Artichoke Dip

    This low-carb appetizer is a much lighter version of traditional spinach artichoke dip, but it still packs in great flavor. Whip this dip up in no time for your next party.


    15 min prep time


    15 min cook time


    12servings


    2 Tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small pot, boil spinach and artichokes in 1 cup water until tender. Discard liquid, drain well and set artichokes and spinach aside in a bowl.
    2. In the same pot, melt Laughing Cow cheese wedges over low heat. Add remaining ingredients; mix well and continue to cook for additional 1-2 minutes.
    3. Add drained spinach and artichokes to pot and stir. Cook additional 2 minutes.
    4. Serve warm with your choice of vegetables or whole-wheat crackers.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Holidays & Entertaining
    Snacks
    Appetizers
    Quick & Easy
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      2 Tbsps


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      115mg
      2%

    Ingredients

    frozen artichoke hearts (chopped and thawed)
    1 1/2 cup

    frozen spinach (chopped, thawed)
    1 cup

    light garlic and herb cheese (wedges)
    5

    lemon (juiced)
    1/2

    light mayonnaise
    2 tbsp

    Parmesan cheese (grated)
    3 tbsp

    crushed red pepper flakes
    1/4 tsp

  • Spinach and Pine Nut Quinoa

    Spinach and Pine Nut Quinoa

    How to Make Spinach and Pine Nut Quinoa

    Make this recipe the same week you make the Spinach Pesto Halibut since it uses a lot of the same ingredients. This nutrition-packed side dish would go great with fish, chicken or pork.


    15 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth.
    2. Heat olive oil in a sauté pan over medium-high heat. Add garlic and sauté for 30 seconds. Add spinach and sauté for about 5 minutes.
    3. Pour cooked quinoa in a medium bowl; add spinach and remaining ingredients and mix well.
    Low Sodium
    Quick & Easy
    Lunch
    Gluten-Free
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      7g

    • Potassium
      430mg
      9%

    Ingredients

    quinoa
    1 cup

    low sodium vegetable broth
    2 cup

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    baby spinach leaves
    6 oz

    pine nuts (toasted)
    1/4 cup

    black pepper
    1/8 tsp

    Parmesan (freshly grated)
    2 tbsp

  • Spiced Sweet Potato Fries

    Spiced Sweet Potato Fries

    How to Make Spiced Sweet Potato Fries


    15 min prep time


    1 hr cook time


    6servings


    1/6th recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F.
    2. Spray baking sheet with nonstick cooking spray.
    3. Cut sweet potatoes into thick strips or wedges and put in a gallon-size Ziploc bag.
    4. Add the olive oil and shake until the sweet potato pieces are coated. Place the uncooked “fries” on the prepared baking sheet in a single layer.
    5. Mix the spices in a small bowl. Sprinkle the spice mix over the sweet potatoes.
    6. Bake for 45 minutes to an hour.
    Comfort Food
    Budget Friendly
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6th recipe


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    nonstick cooking spray (Nonstick)
    1

    medium sweet potatoes (washed and peeled)
    4

    olive oil
    1 tbsp

    ground cinnamon
    1 tbsp

    chili powder
    1 tbsp

    ground ginger
    1 tsp

  • Spaghetti Squash with Pine Nuts and Sage

    Spaghetti Squash with Pine Nuts and Sage

    How to Make Spaghetti Squash with Pine Nuts and Sage

    I remember making my first spaghetti squash when I was a teenager. My sister and I had so much fun combing out strands of the squash as you would spaghetti. We always called spaghetti squash “our” spaghetti. This version is much more grown up with the flavors of sage and cheese, but to be honest, I could still top spaghetti squash with a little marinara sauce and call it a meal.


    10 min prep time


    1 hr cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Place the squash halves cut-side down on a parchment paper–lined baking sheet and roast for about 50 minutes, or until tender.

    2. Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.

    3. When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. 

    4. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.

    Low Sodium
    Low Carb
    Italian
    Comfort Food
    Vegetarian
    Sides
    Gluten-Free
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      267mg
      6%

    Ingredients

    medium spaghetti squash (halved and seeded)
    1 (about 2 lbs)

    olive oil
    2 tsp

    onion(s) (minced)
    1

    large shallot (minced)
    1

    garlic (minced)
    2 clove

    pine nuts
    1/4 cup

    Pecorino Romano cheese (freshly grated)
    2 tbsp

    minced fresh sage
    1 tbsp

    crushed red pepper flakes (crushed)
    1/4 tsp

    sea salt
    to taste

    freshly ground black pepper
    to taste

  • Southern Italian Fava Bean Purèe (Maccu)

    Southern Italian Fava Bean Purèe (Maccu)

    How to Make Southern Italian Fava Bean Purèe (Maccu)

    Maccu is a popular dish in Amy Riolo’s ancestral homeland of Calabria, Italy. The word calabria is derived from a Byzantine term meaning “fertile land.” This region lives up to its name with rich agricultural traditions that continue today. The word maccu comes from the dialect word for “mashed” and refers to a purée that is made of fava beans, one of the world’s oldest agricultural crops. Fresh and dried fava bean dishes are served in Calabria for St. Joseph’s Day. Serve this appetizer alone, drizzled with olive oil as a side dish, or with crackers, flatbread, or Whole-Wheat Cracker Rings with Black Pepper and Fennel Seeds. Use first cold-pressed olive oil and pecorino Crotonese—a high-quality, aged sheep-milk cheese from Calabria, if possible. This dish, like many popular Italian appetizers, can be served hot or at room temperature. Chickpeas and cannellini beans can be substituted for the fava beans.


    5 min (plus 1 hr bean-soaking time) prep time


    1 hr 5 min cook time


    6servings


    1/3 cup

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    Step-By-Step Instructions:

    1. Place beans, onion, and bay leaf in a large saucepan. Cover with water and bring to a boil over high heat. Reduce heat to medium-low, cover, and cook until tender, approximately 1 hour.
    2. Drain beans and place in a food processor with cheese, 1 tablespoon. olive oil, and fennel seeds. Purée until smooth. Taste and season with crushed red chile flakes, salt, and pepper.
    3. Spoon onto a serving platter and smooth out the top with a spatula. Drizzle with remaining 1 tablespoon. olive oil, and sprinkle crushed red chile flakes and fennel seed on top, if desired.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Italian
    Appetizers
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      2g

    • Potassium
      90mg
      2%

    Ingredients

    peeled, dried fava beans, soaked in boiling water for 1 hour and drained
    2/3 cup

    small onion, quartered
    1

    dried bay leaf
    1

    Pecorino Romano cheese
    2

    extra virgin olive oil (preferably first cold-pressed), divided
    2 tbsp

    fennel seeds, plus extra for garnish
    1 tsp

    Crushed red chile flakes, to taste
    1

    unrefined sea salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

  • Southern Broccoli Salad

    Southern Broccoli Salad

    How to Make Southern Broccoli Salad

    This refreshing broccoli salad pairs well with any barbecued chicken, grilled fish or pork chops.


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine broccoli, onion, celery, and cheese; set aside.
    2. In a small bowl, combine remaining ingredients. Add mayonnaise mixture to vegetable mixture and toss.
    3. Cover and refrigerate at least 2 hours to “marry” the flavors.
    Veggie Rich
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      195mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/2 tsp

    honey
    2 tbsp

    plain yogurt (non-fat)
    1/4 cup

    light mayonnaise
    1/4 cup

    cheddar cheese (reduced-fat, shredded , 1 1/2 ounces)
    1/3 cup

    celery (chopped)
    3/4 cup

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

    broccoli florets
    3 cup

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1

  • Shaved Asparagus, Radish and Parmesan Salad

    Shaved Asparagus, Radish and Parmesan Salad

    How to Make Shaved Asparagus, Radish and Parmesan Salad

    Never tried asparagus raw? This is your chance! Parmesan cheese, tangy Dijon mustard and lemon in this dressing are a bold accompaniment for the thinly sliced asparagus and peppery radishes.


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, whisk together lemon zest, lemon juice, Dijon mustard, garlic, ground black pepper, Parmesan cheese and olive oil.
    2. Trim woody ends off of asparagus and discard. Trim heads off asparagus and toss in the bowl with the salad dressing.
    3. Using a vegetable peeler, shave asparagus stalks lengthwise and toss with the dressing in the bowl (or slice the asparagus using a slicing blade on a food processor).
    4. Shave radishes with the peeler, mandolin or slicing blade on the food processor. Toss with rest of salad ingredients.
    Low Sodium
    Low Carb
    Veggie Rich
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      210mg
      4%

    Ingredients

    small radishes
    6

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    garlic (grated or minced)
    1 clove

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced (about 1/4 cup juice))
    1

    large asparagus spears ((1 lb))
    1 bunch