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Tag: sides

  • Meatball Minestrone

    Meatball Minestrone

    How to Make Meatball Minestrone

    Meatball minestrone is a hearty soup. This recipe can be doubled easily. If you have time, make extra and save it for another quick meal!


    25 min prep time


    2servings


    2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix fennel seeds and oregano into ground beef. Roll into meatballs about 1 inch diameter to make 8 meatballs.
    2. Heat oil in a medium, nonstick saucepan over medium-high heat. Brown meatballs on all sides, about 5 minutes. Remove to a plate.
    3. Add onion and celery to the saucepan. Sauté 3 minutes without browning the vegetables, stirring once or twice. Add the garlic, diced tomatoes, chicken broth and water. Bring to a boil.
    4. Add pasta and cook gently for 8-9 minutes, stirring once to make sure the pasta rolls freely in the liquid. Add spinach and beans.
    5. Lower heat to medium and return meatballs to the soup and cook to heat through, about 2 minutes. Add salt and pepper.
    6. Serve in 2 large soup bowls with parmesan cheese sprinkled on top.
    Fiber Focused
    Italian
    Lunch
    Sides
    One Pot
    Main Dish
    Dinner
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 ounces beef, 2 3/4 cups vegetable and broth, 3/4 cup pasta


    • Amount per serving



      Calories





      460

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3g

        15%

    • Cholesterol
      40mg

      13%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      60g

      22%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        11g

    • Protein
      32g

    Ingredients

    fennel seeds
    2 tsp

    dried oregano (dried)
    1 tsp

    lean ground beef (95% fat-free)
    1/4 lbs

    canola oil
    1 tbsp

    yellow onion (sliced)
    1 cup

    celery (sliced)
    1 cup

    garlic (minced)
    2 tsp

    canned tomatoes (low-sodium, no-sugar-added, diced, drained)
    2 cup

    low sodium chicken broth (fat-free, low-sodium)
    3/4 cup

    water
    3 cup

    whole-wheat spaghetti or linguine (broken into small pieces (2 ounces))
    1/2 cup

    ready-to-eat spinach (washed, (10 ounces))
    8 cup

    canned small navy beans (rinsed and drained)
    1/2 cup

    salt
    1/8 tsp

    freshly ground black pepper
    1/8 tsp

    Parmesan cheese (freshly grated)
    2 tbsp

  • Mango and Tomato Salsa

    Mango and Tomato Salsa

    How to Make Mango and Tomato Salsa

    This homemade salsa made from fresh produce is more nutritious and lower in sodium than the canned salsa you find at the store. Serve it over tacos, quesadillas or grilled chicken!


    5servings


    1/5 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Determine how much jalapeno you want to use. If you prefer to remove the seeds, do so carefully. Avoid touching eyes and nose.
    2. Mix all ingredients.
    3. Serve with warm corn tortillas or grilled meats.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Appetizers
    No Cook
    Salad Dressings & Condiments
    Sauces
    Sides
    Snacks
    Vegetarian
    Gluten-Free
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    Nutrition facts

    5 Servings



    • Serving Size

      1/5 of recipe


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%

    • Protein
      1g

    Ingredients

    jalapeño pepper (or 1/2, chopped)
    1

    tomato(es) (chopped)
    1 cup

    mango (chopped)
    1 cup

    white onion (chopped)
    1/4 cup

    cilantro (chopped)
    1/2 cup

    olive oil
    1 tsp

    lime juice
    1 tsp

  • Low-Sodium Sugar-Free Pickles

    Low-Sodium Sugar-Free Pickles

    How to Make Low-Sodium Sugar-Free Pickles

    These low-carb pickles will keep in the refrigerator for up to two months as long as they stay covered. Try this homemade pickle recipe instead of the sodium-packed pickles from the grocery store.


    15 min prep time


    10servings


    6 pickles

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine vinegar, peppercorns, coriander seeds, dill, Stevia, salt, and pepper flakes (optional) in a medium saucepan over high heat. Bring to a boil. Then turn off the heat and set aside.
    2. Combine the cucumbers, onions, and garlic, and tightly pack into a quart-sized glass jar with a lid or a Tupperware container with a lid. Pour the hot liquid over the cucumbers and onions, and ensure all vegetables are completely submerged.
    3. Close the lid tightly and refrigerate for at least 1 day before serving.
    Low Sodium
    Low Carb
    Veggie Rich
    Kid Friendly
    Vegetarian
    Snacks
    Sides
    Salad Dressings & Condiments
    Foodie
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    Nutrition facts

    10 Servings



    • Serving Size

      6 pickles


    • 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
      4g

      1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      0g

    • Potassium
      100mg
      2%

    Ingredients

    white vinegar
    1 1/2 cup

    black peppercorns
    1 tsp

    coriander seeds
    1 tsp

    dried dill (or 2 Tbsps. fresh dill)
    1 tbsp

    stevia
    2 tbsp

    salt
    1/2 tsp

    crushed red pepper flakes (optional)
    1/4 tsp

    cucumber(s) (sliced to 1/4 inch rounds (about 60 slices))
    2

    onion(s) (thinly sliced)
    1/2

    garlic (thinly sliced)
    2 clove

  • Lentil Salad

    Lentil Salad

    How to Make Lentil Salad

    There’s no need to soak dry lentils before cooking. That makes this quick recipe ready in just 20 minutes.


    20 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine lentils, water and garlic in a pot over medium heat. Simmer for 15 minutes until the lentils are tender. Drain lentils and run under cold water. Discard the garlic.
    2. While the lentils are cooking, whisk together the dressing ingredients.
    3. In a salad bowl, add lentils, green onion, green pepper and tomatoes. Drizzle dressing over lentils and mix to combine. Refrigerate until serving.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Mediterranean
    Salads
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      440mg
      9%

    Ingredients

    lentils (sorted and rinsed)
    1 cup

    water
    3 cup

    garlic (sliced in half)
    1 clove

    green onion (sliced)
    1

    green pepper (diced)
    1/2 cup

    grape tomatoes (halved)
    1 cup

    Juice of 1 lemon
    1

    olive oil
    3 tbsp

    black pepper
    1/4 tsp

    parsley (dried)
    1/4 tsp

  • Lemon-scented Shrimp (Gamberi Al Limone)

    Lemon-scented Shrimp (Gamberi Al Limone)

    How to Make Lemon-scented Shrimp (Gamberi Al Limone)

    Author Amy Riolo says, “All of the bodies of water that border Italy—from the Adriatic to the Ionian, Mediterranean, and Tyrrhenian seas—contain multiple varieties of shrimp, making shrimp popular everywhere. If you’ve never prepared shrimp before, you’ll be amazed at how easy it is. In my seafood cooking classes, I often tell students that, if they’ve had bad luck making shrimp in the past, it’s because they’re doing too much, not too little. The key to preparing good shrimp is choosing the freshest shrimp possible and cooking them just until done—not a second longer. Baby, regular, and jumbo shrimp all work in this recipe, so feel free to use whatever is freshest.”


    5 min prep time


    5 min cook time


    4servings


    Approximately 4 ounces shrimp

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    Step-By-Step Instructions:

    1. Heat olive oil in a large skillet over medium-high heat.
    2. When olive oil begins to release its aroma, add shrimp, salt, black pepper, and crushed red chile flakes. Cook shrimp on one side just until the tail of the shrimp is bright pink, approximately 1–2 minutes.
    3. Turn shrimp over and squeeze lemon juice over top. Cook shrimp until all gray color is gone and they are pink and cooked through, approximately 1–2 more minutes. At this point, shrimp should be coiled slightly tighter than when they were raw. Shrimp will continue to sizzle in the pan.
    4. When they are cooked completely through, transfer shrimp to a serving platter, garnish with lemon zest, and serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Mediterranean
    Italian
    Snacks
    Sides
    Quick & Easy
    Holidays & Entertaining
    Foodie
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      Approximately 4 ounces shrimp


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      140mg

      47%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

        0%
      • Total Sugars
        0g

    • Protein
      18g

    • Potassium
      245mg
      5%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    shrimp, peeled and deveined
    1 lbs

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    Crushed red chile flakes, to taste
    1

    Juice and zest from 1 lemon
    1

  • Kale Soup with Turkey and Beans

    Kale Soup with Turkey and Beans

    How to Make Kale Soup with Turkey and Beans

    Kale is a superfood that you must try if you haven’t already. It’s an excellent source of the antioxidants vitamins A, C and K. It’s also a great source of potassium and fiber – while also being low in carbohydrate and calories.


    20 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large soup pot over medium-high heat. Add the onion and green peppers, and sauté for 3 minutes or until clear. Add the garlic and sauté for 30 seconds.
    2. Add the turkey and cook it about 8 minutes until brown. Add the remaining ingredients except for the Parmesan cheese.
    3. Bring the soup to a boil; then reduce the heat and simmer for 15 minutes.
    4. Remove the soup from the heat and stir in the Parmesan cheese.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Comfort Food
    Dinner
    Sides
    Lunch
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      460mg
      10%

    Ingredients

    canola oil
    2 tsp

    onion(s) (diced)
    1

    green pepper (diced)
    1/2 cup

    garlic (minced)
    1 clove

    lean ground turkey
    6 oz

    low sodium chicken broth (gluten-free)
    32 oz

    canned crushed tomatoes
    1/2 cup

    basil (dried)
    1/2 tsp

    dried thyme
    1/2 tsp

    dried rosemary
    1/2 tsp

    cayenne pepper
    1/8 tsp

    black-eyed peas (rinsed and drained)
    1 (15.5-oz) can

    kale (chopped)
    3 cup

    Parmesan cheese (freshly grated)
    3 tbsp

  • Kale and Quinoa Salad

    Kale and Quinoa Salad

    How to Make Kale and Quinoa Salad

    It is ideal to dress this salad and let it sit at room temperature for about 30 minutes to let the kale wilt a bit and absorb the dressing. Toss again just before serving.


    15 min prep time


    20 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the dry quinoa in a strainer under cold running water. Combine the rinsed quinoa and water in a medium sauce pan and bring to a boil. Reduce to a simmer and cover. Cook the quinoa for 12-15 minutes until all the liquid is absorbed. Turn off the heat and leave the lid on for 10 minutes to steam. Spread the quinoa on a sheet pan to cool.
    2. In a large salad bowl, whisk together the vinegar, garlic, mustard, honey, parsley, salt (optional), and pepper. Add the olive oil and whisk until emulsified.
    3. In the same bowl, toss together the kale, cranberries, sunflower seeds, feta cheese and cooled quinoa until coated with dressing.
    Low Sodium
    Veggie Rich
    Holidays & Entertaining
    Foodie
    Vegetarian
    Salads
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      5mg

      2%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      160mg
      3%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    white balsamic or white raspberry balsamic vinegar
    1/4 cup

    garlic (grated or minced)
    1 clove

    Dijon Mustard
    1 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    Extra Virgin Olive Oil
    1/4 cup

    fresh kale leaves (chopped)
    4 cup

    dried cranberries
    1/4 cup

    sunflower seeds
    2 tbsp

    reduced fat feta cheese (crumbled)
    3 oz

  • Japanese Cucumber Salad

    Japanese Cucumber Salad

    How to Make Japanese Cucumber Salad

    Serve this vegetable side dish with grilled fish or chicken and a side of brown rice.


    15 min prep time


    2servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Peel the cucumbers to leave alternating green stripes. Slice the cucumbers in half lengthwise and scrape the seeds out with a spoon.
    2. Using a mandolin, food processor, or knife, slice the cucumber into very thin slices.
    3. In a medium bowl, whisk together the vinegar, canola oil, Splenda or Stevia, and salt (optional).
    4. Toss the cucumbers and sesame seeds in the dressing and serve.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      1g

    • Potassium
      170mg
      4%

    Ingredients

    medium cucumber
    1

    rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    honey or 1/2 packet artificial sweetener
    1 tsp

    salt
    1/4 tsp

    sesame seeds (toasted)
    1 tbsp

  • Jalapeno Mac and Cheese

    Jalapeno Mac and Cheese

    How to Make Jalapeno Mac and Cheese

    To make this recipe a little quicker, use a jalapeno salsa or hot sauce instead of roasting the peppers. Use about 1/4 cup or adjust to the spiciness that you prefer.


    25 min prep time


    45 min cook time


    9servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450 degrees F. Coat a 9×13 baking dish with cooking spray and set aside.
    2. Lay jalapeno peppers on a piece of aluminum foil or a small baking sheet. Place on the top rack of the oven and roast until the skin is blackened, turning occasionally. About 20-30 minutes.
    3. Remove the blackened jalapenos from the oven and place in a bowl and immediately cover with plastic wrap. Let sit for 10-15 minutes to cool. Once the peppers have cooled, peel and seed the peppers. Set aside. Note: Protect your hands while doing this with gloves or even plastic sandwich bags to avoid getting and pepper juices on your hands.
    4. Once the peppers have finished roasting, turn the oven down to 350 degrees F.
    5. While jalapenos are roasting and cooling, add olive oil to a medium sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
    6. Slowly whisk in the skim milk and bring to a boil, whisking constantly.
    7. Add in the Laughing Cow Lite Cheese Wedges, 1/4 cup parmesan cheese, ground nutmeg, salt (optional) and black pepper. Whisking constantly.
    8. Add the jalapeno peppers to the cheese mixture and using an immersion blender or stand up blender, blend them until smooth. There will be some texture from the peppers. Set aside.
    9. Using a food processor, blend the whole wheat bread, garlic and 2 Tbsps. grated parmesan cheese to make the crumble topping. Set aside.
    10. Cook pasta according to package directions, omitting salt. Drain pasta and immediately add it to the cheese mixture, stirring well to incorporate.
    11. Pour the macaroni and cheese into the prepared baking dish, sprinkle the top with the whole wheat breadcrumb mixture and bake for 15-20 minutes or until bubbly and topping is golden brown.
    Comfort Food
    Lunch
    Foodie
    Holidays & Entertaining
    Sides
    Vegetarian
    Dinner
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    Nutrition facts

    9 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      250

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.7g

        9%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      420mg
      9%

    Ingredients

    nonstick cooking spray
    1

    small jalapeno peppers
    2

    whole grain rotini
    16 oz

    olive oil
    1 tbsp

    whole wheat flour
    2 tbsp

    skim milk
    3 cup

    Laughing Cow Lite Cheese wedges
    6

    Parmesan cheese (plus 2 Tbsp freshly grated, (divided))
    1/4 cup

    ground nutmeg
    1/8 tsp

    salt ((optional))
    1/2 tsp

    black pepper
    1/2 tsp

    whole wheat bread
    1 slice

    garlic
    1 clove

  • Hummus Deviled Eggs

    Hummus Deviled Eggs

    How to Make Hummus Deviled Eggs

    Try this twist on traditional deviled eggs. Replace the yolk with a zesty bean mixture to cut down on calories, fat and cholesterol. Your guests will enjoy them just as much!


    15 min prep time


    8servings


    2 egg halves

    Print Recipe >

    Step-By-Step Instructions:

    1. Slice hardboiled eggs in half lengthwise and discard the yolk.
    2. Add garbanzo beans, garlic, lemon zest, lemon juice, olive oil, broth, salt, pepper, salsa and parsley to a blender or food processor. Process until hummus is smooth.
    3. Fill each egg half with a heaping tablespoon of hummus.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Snacks
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    Quick & Easy
    Appetizers
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      2 egg halves


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      7g

    • Potassium
      180mg
      4%

    Ingredients

    eggs (hardboiled and peeled)
    8

    garbanzo beans (chickpeas) (drained and rinsed)
    1 (14.5-oz) can

    garlic
    2 clove

    small lemon (zested and juiced)
    1

    olive oil
    1 tbsp

    low sodium vegetable broth
    1/4 cup

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    salsa
    1/4 cup

    chopped fresh parsley
    1 tbsp