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Tag: sides

  • Scalloped Potatoes

    Scalloped Potatoes

    How to Make Scalloped Potatoes

    Potato dishes are a common holiday item. Serve this creamy potato side at your holiday dinner. No one will even know it’s a “healthy” version of scalloped potatoes!


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Peel potatoes and slice into thin rounds.
    2. Coat a large nonstick skillet with cooking spray and sauté onions and potatoes over medium-high heat until the onions turn clear.
    3. Spray a pie pan or 8-inch round cake pan with cooking spray.
    4. Place a thick layer (about half) of the potatoes and onions in the bottom of pan.
    5. Add salt and pepper to half-and-half. Pour 1/2 cup of the half-and-half over the potatoes. Sprinkle 1/4 cup of the cheese on top.
    6. Add remaining potatoes and pour 1/2 cup half-and-half over the potatoes and top with remaining cheese.
    7. Bake for 40 minutes or until potatoes are soft.
    Low Sodium
    Comfort Food
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      6g

    • Potassium
      550mg
      12%

    Ingredients

    Nonstick cooking spray
    1

    salt (optional)
    1/4 tsp

    medium russet potatoes
    6

    medium yellow onion (cut into thin strips)
    1

    black pepper
    1/4 tsp

    fat free half-and-half
    1 cup

    cheddar cheese (reduced-fat, shredded sharp, divided)
    1/2 cup

  • Savory Cauliflower and Cheesy Cakes

    Savory Cauliflower and Cheesy Cakes

    How to Make Savory Cauliflower and Cheesy Cakes

    When you are craving something cheesy, try this low-carb snack. Cauliflower adds extra fiber and nutrients and baking gives it a light crunch. You can add garlic powder and/or a sprinkle of red pepper flakes to give them an extra kick of spice.


    15 min prep time


    6servings


    2 cakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin tin with paper liners.
    2. Place the cauliflower florets in a food processor and pulse until you get a fine texture similar to rice.
    3. In a medium bowl, mix together the cauliflower and remaining ingredients.
    4. Scoop about 1/4 cup cauliflower mixture into each muffin cup. Bake for 30-35 minutes until the cakes are lightly golden on top.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    Snacks
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cakes


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      35mg

      12%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    cauliflower head ((about 2 pounds) cut into florets)
    1

    eggs
    1

    extra light sharp cheddar (shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Sautéed Kale with Turkey Bacon

    Sautéed Kale with Turkey Bacon

    How to Make Sautéed Kale with Turkey Bacon

    Kale has become a popular superfood because it is packed with vitamin A, vitamin C, potassium and fiber. It is also low in carb, so it won’t raise blood sugars too much. If you are in a hurry, you can buy kale already chopped in bags at most grocery stores.


    5 min prep time


    6servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a large pot over medium-high heat. Add the turkey bacon and cook for 4-5 minutes until done.

    2. Add the kale and chicken broth to the pan; mix well. Cover and cook for 5 minutes.

    3. Remove the lid from the pot and stir in the black pepper and red wine vinegar.

    Veggie Rich
    Low Carb
    Sides
    Holidays & Entertaining
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      5g

    • Potassium
      221mg
      5%

    Ingredients

    olive oil
    1 tbsp

    turkey bacon (cut into 1-inch pieces)
    6 slice

    kale (chopped)
    8 oz

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

    black pepper
    1/8 tsp

    red wine vinegar
    2 tsp

  • Sausage, Bean and Quinoa Soup

    Sausage, Bean and Quinoa Soup

    How to Make Sausage, Bean and Quinoa Soup

    This hearty soup is a play on red beans and rice made with the whole grain quinoa.


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
    2. Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
    3. Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
    4. Remove lid and add water. Simmer for 5 more minutes.
    5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat
    Fiber Focused
    Lunch
    Sides
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      450mg
      10%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (diced)
    1

    green pepper (diced)
    1

    garlic (minced)
    1 clove

    Nonstick cooking spray
    1

    lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz

    tomato(es) (14.5-ounce, no-salt-added, diced)
    1 can

    canned kidney beans (no-salt-added, rinsed and drained)
    1 cup

    low sodium chicken broth (fat-free, reduced-sodium)
    16 oz

    black pepper
    1/2 tsp

    dried thyme
    1/2 tsp

    quinoa
    1 cup

    hot water
    2 1/2 cup

  • Sautéed Asparagus, Peppers and Mushrooms

    Sautéed Asparagus, Peppers and Mushrooms

    How to Make Sautéed Asparagus, Peppers and Mushrooms

    Nonstarchy veggies—like asparagus, peppers and mushrooms—are packed with vitamins and minerals, yet low in calories and carbohydrate. Use simple, delicious ideas like this recipe to fill half your plate with nonstarchy veggies!


    10 min prep time


    20 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a large sauté pan or wok over medium-high heat. Add asparagus, onion, mushrooms and red pepper and cook for 15-18 minutes, stirring frequently.
    2. Add garlic to pan and cook for 1 minute. Stir vegetables and garlic to incorporate.
    Veggie Rich
    Low Carb
    Low Sodium
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      270mg
      6%

    Ingredients

    olive oil
    1 1/2 tbsp

    asparagus (trimmed and cut into thirds)
    1 lbs

    red onion (sliced)
    1/2 cup

    cremini (baby bella) mushrooms (sliced)
    8 oz

    medium red bell pepper (chopped)
    1

    garlic (minced)
    1 clove

  • Sausage Stuffed Mushrooms

    Sausage Stuffed Mushrooms

    How to Make Sausage Stuffed Mushrooms

    Stuffed mushrooms are always a hit at cocktail parties. Try this recipe out for your next get together!


    20 min prep time


    14 min cook time


    6servings


    3 mushrooms

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400°F. Remove stems from mushrooms and finely chop stems. Mix 2 Tbsps. bread crumbs and Parmesan in small bowl.
    2. Lightly coat large nonstick skillet with nonstick cooking spray and set over medium heat. Cook sausages until they begin to brown, about 5 minutes, breaking up with side of spoon. Stir in onion, red pepper, mushroom stems and parsley and cook until vegetables are soft, about 5 minutes. Stir in remaining bread crumbs and black pepper. Remove from heat. Add 1 Tsp. of water at a time until you have s tuffing that is moist enough to mound.
    3. Mound stuffing in mushrooms and arrange, stuffing-side up, in 13 x 9-inch baking dish. Sprinkly with Parmesan mixture. Bake until heated through, about 9 minutes.
    Appetizers
    Holidays & Entertaining
    Sides
    Snacks
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    Nutrition facts

    6 Servings



    • Serving Size

      3 mushrooms


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      10mg

      3%

    • Sodium
      195mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      6g

    Ingredients

    large cremini mushrooms
    18

    plain dry bread crumbs (divided)
    3/4 cup

    Parmesan cheese (grated)
    2 tbsp

    chicken sausage links (casings removed)
    2 oz

    large onion (finely chopped)
    1

    small red bell pepper (finely chopped)
    1

    parsley (fresh minced)
    2 tbsp

    pepper
    1/4 tsp

  • Satay Zucchini Noodles

    Satay Zucchini Noodles

    How to Make Satay Zucchini Noodles

    Zucchini acts like noodles to make this main dish fresh and filling. But it’s the flavors, textures, and beauty that’ll bring you back to this recipe again and again. Use one zucchini and one yellow summer squash for the best looking results. Make it with steak, and it’s a marvelous meal in one.

    This recipe from The With or Without Meat Cookbook, by Jackie Newgent. To order directly from the American Diabetes Association, click here.


    10 min prep time


    10 min cook time


    1serving


    3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the zucchini to a 2-quart microwave-safe dish.
    2. Stir together the satay sauce, tahini, lime juice, soy sauce, and ginger in a small bowl until smooth. Pour the sauce over the zucchini and toss to coat.
    3. Cover the dish with unbleached parchment paper and microwave on high until the vegetables are done, about 4 minutes (for al dente) to 5 minutes (for softened). Remove from the microwave and let stand, covered, for 5 minutes to complete the cooking process.
    4. Add the snow peas and bell pepper, toss to combine, and adjust seasoning. Sprinkle with the sesame seeds and cilantro, and serve immediately.
    Veggie Rich
    Fiber Focused
    Asian
    Vegetarian
    Sides
    Quick & Easy
    Main Dish
    Lunch
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    1 Serving



    • Serving Size

      3 cups


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      18g

      23%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      570mg

      25%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        12g

    • Protein
      25g

    • Potassium
      1490mg
      32%

    Ingredients

    zucchini or yellow summer squash (unpeeled, cut lengthwise into thin, spaghetti-like strips)
    2

    Asian peanut satay sauce
    1 1/2 tbsp

    tahini
    1 tbsp

    Juice of 1/2 lime
    1 tbsp

    soy sauce (naturally brewed)
    1 tsp

    gingerroot (freshly grated)
    1 tsp

    snow peas (thinly sliced fresh)
    1/3 cup

    orange or red bell pepper (thinly sliced)
    1/3 cup

    white or black sesame seeds (toasted)
    1 tsp

    cilantro leaves (fresh)
    2 tbsp

  • Salad Greens with Spiced Pecans

    Salad Greens with Spiced Pecans

    How to Make Salad Greens with Spiced Pecans

    The pecans, which are a source of heart-healthy fat, are the star of this salad. You might want to make a double batch because they make a great snack too. If you don’t like goat cheese, you can substitute blue cheese in this recipe.


    10 min prep time


    7 min cook time


    4servings


    about 1 3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. To prepare pecans: Heat the pecans in a dry skillet over medium heat. Stir frequently, until they begin to toast, about 4 minutes. Add the margarine and cook, stirring, until the nuts begin to darken, about 1 minute. Add Splenda brown sugar blend, water, cumin, cinnamon and cayenne pepper. Stir until the sauce thickens and the nuts are glazed, about 1-2 minutes.
    2. Remove from heat and place pecans on waxed paper. Separate pecans with a fork and let cool.
    3. In a salad bowl mix together lettuce, goat cheese and pecans. Add dressing and toss to coat.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      about 1 3/4 cups


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      13mg

      4%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      270mg
      6%

    Ingredients

    pecan halves
    1/2 cup

    margarine (trans-fat-free)
    2 tsp

    low-calorie brown sugar substitute
    1 tbsp

    water
    1 tbsp

    cumin
    1/4 tsp

    ground cinnamon
    1/4 tsp

    Pinch of cayenne pepper (optional)
    1

    spring mix or baby spinach
    1 (10-oz) bag

    goat cheese (crumbled)
    2 oz

    light Raspberry Walnut Vinaigrette salad dressing ((such as Ken’s Steak House))
    4 tbsp

  • Salad Bar Gazpacho Salad

    Salad Bar Gazpacho Salad

    How to Make Salad Bar Gazpacho Salad

    This tasty salad uses a light tomato-based dressing and is packed with greens and other nutrient-rich veggies. Buy as many of these vegetables as you can precut from your grocer’s salad bar to save on prep time.


    10 min prep time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine the beans, tomato, corn, cucumber, red onion, and cilantro.
    2. In a small bowl, whisk together the tomato juice, lime juice, olive oil, chili powder, salt, and pepper. Pour over the salad and mix gently. Serve over the mixed greens.
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
    Salads
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      420mg
      9%

    Ingredients

    chickpeas, red kidney beans, or black beans (from salad bar or canned, drained and rinsed)
    2 cup

    tomato(es) (diced)
    1 1/2 cup

    corn
    2/3 cup

    cucumber(s) (diced)
    2/3 cup

    red onion (diced)
    3 tbsp

    cilantro (minced)
    2 tbsp

    tomato juice (low-sodium)
    1/4 cup

    fresh lime juice
    2 tbsp

    olive oil
    1 tbsp

    chili powder (mild or hot)
    1/2 tsp

    salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    mixed greens
    5 cup

  • Sage Stuffing

    Sage Stuffing

    How to Make Sage Stuffing

    Here’s a stuffing recipe that’s on the healthier side but will still thrill your guests. Our Sage Stuffing uses whole grain bread, omega-3 rich walnuts and cranberries to give it a holiday twist.


    15 min prep time


    1 hr cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375° F. Add the bread to a large bowl.
    2. Heat the olive oil in a large skillet over medium heat. Add the onions and celery, and sauté for 3 minutes. Add the walnuts and sauté for 2 minutes. Add in the sage and cook for 1 minute.
    3. Add the onion-sage mixture to the bread. Pour the hot chicken broth and egg over the onion-sage, and mix well (until moist). Add in the cranberries or cherries. Season well with salt and pepper. Add the mixture to a large casserole dish, and sprinkle with paprika. Bake for about 40-45 minutes, or until the top is browned and crusty.
    Fiber Focused
    Comfort Food
    Holidays & Entertaining
    Dinner
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      20mg

      7%

    • Sodium
      385mg

      17%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%

    • Protein
      8g

    Ingredients

    day-old whole-grain bread (crusts removed, cut into small cubes)
    1 loaf (about 2 lbs)

    olive oil
    1 tbsp

    large onion (chopped)
    1

    large celery stalks (chopped)
    3

    walnuts (coarsely chopped)
    1/3 cup

    fresh sage (stems removed, coarsely chopped)
    1/2 bunch

    low sodium chicken broth (hot)
    3 cup

    egg (lightly beaten)
    1

    dried cranberries or cherries (coarsely chopped)
    1/2 cup

    salt and pepper to taste
    1

    paprika
    1 tsp