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Tag: sides

  • Holiday Veggie Platter with Hummus – Quick Recipe

    Holiday Veggie Platter with Hummus – Quick Recipe

    How to Make Holiday Veggie Platter with Hummus – Quick Recipe

    It’s amazing how people will eat more veggies when they are in front of them, displayed well and served with a good dip. Hummus is a healthy dip made from chickpeas and comes in a variety of flavors.


    15 min prep time


    10servings


    about 1 cup veggies + 2 Tbsps. hummus

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange vegetables on a large, round platter. Alternate red vegetables with green vegetables in a circle on platter.
    2. Place hummus in a small bowl in center of platter.
    Veggie Rich
    Low Sodium
    Mediterranean
    Holidays & Entertaining
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    10 Servings



    • Serving Size

      about 1 cup veggies + 2 Tbsps. hummus


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      325mg
      7%

    Ingredients

    red pepper hummus (packaged, roasted)
    1 1/4 cup

    grape tomatoes
    1 pints

    sugar snap peas
    3 cup

    broccoli florets
    3 cup

    cucumber(s) (peeled and sliced)
    1

    red peppers (sliced)
    2

  • Holiday Brussels Sprouts with Cranberries

    Holiday Brussels Sprouts with Cranberries

    How to Make Holiday Brussels Sprouts with Cranberries

    Think you don’t like Brussels sprouts? Keep an open mind and try this recipe. Roasting veggies brings out maximum flavor and the mix of balsamic and cranberries is delicious!


    10 min prep time


    7servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
    2. In a medium bowl, add remaining ingredients and mix well.
    3. Pour Brussels sprouts on baking sheet.
    4. Bake for 25-30 minutes; toss once during baking.
    Veggie Rich
    Low Carb
    Vegetarian
    Sides
    Quick & Easy
    Gluten-Free
    Holidays & Entertaining
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    Nutrition facts

    7 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      215mg
      5%

    Ingredients

    nonstick cooking spray
    1

    fresh Brussels sprouts (trimmed and cut in half)
    1 lbs

    olive oil
    2 tbsp

    balsamic vinegar
    2 tbsp

    cranberries (dried)
    1/3 cup

    black pepper
    1/4 tsp

  • Herbed Panko Asparagus Spears

    Herbed Panko Asparagus Spears

    How to Make Herbed Panko Asparagus Spears


    7 min prep time


    7 min cook time


    4servings


    6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs

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    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1–2 minutes or until golden, stirring constantly. Set aside on separate plate.

    2. Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover, and simmer 3 minutes or until just tender. Drain well, discarding water. Place the asparagus on a serving plate.

    3. Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon, and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.

    Veggie Rich
    Comfort Food
    Vegetarian
    Sides
    Appetizers
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    panko bread crumbs
    1/3 cup

    water
    1 cup

    asparagus spears (trimmed)
    1 lbs

    sour cream (fat-free)
    1/4 cup

    light mayonnaise
    3 tbsp

    milk (fat-free)
    2 tbsp

    prepared mustard
    1 1/2 tsp

    dried tarragon (dried)
    1/4 tsp

    salt
    1/4 tsp

  • Herb and Olive Oil Mashed Potatoes

    Herb and Olive Oil Mashed Potatoes

    How to Make Herb and Olive Oil Mashed Potatoes

    Having diabetes doesn’t mean you have to cut out starchy foods completely. You can still enjoy them in the right portion sizes! This recipe for mashed potatoes skips the butter and cream and uses healthier ingredients to make a dish that is still tasty and full of flavor.


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place potatoes in a large pot, and cover with water. Bring to a boil over high heat, reduce heat to medium, and cook, uncovered, for 10-15 minutes or until tender. Drain. Add lemon juice and olive oil, and begin mashing by hand or with an electric mixer. When mixture is smooth and creamy, stir in lemon zest, cilantro, dill, salt and pepper. Serve warm.
    Comfort Food
    Kid Friendly
    Holidays & Entertaining
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      205mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    baby golden potatoes (about 1 lb total, scrubbed and quartered)
    10

    lemon juice (freshly squeezed)
    1/4 cup

    Extra Virgin Olive Oil
    2 tbsp

    Zest of 1 lemon
    1

    fresh cilantro (finely chopped)
    1/4 cup

    fresh dill (finely chopped)
    1/4 cup

    sea salt or kosher salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

  • Herb Potato Salad

    Herb Potato Salad

    How to Make Herb Potato Salad

    Mustard and seasonings make this healthier version of old-fashioned potato salad super flavorful. A classic potluck dish, it’s sure to be a hit when you bring it to a picnic, tailgate or any other gathering.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut potatoes into 1-inch cubes. Place in medium saucepan and cover with water. Bring to a boil. Cover, reduce heat, and simmer 12 minutes or until potatoes are tender. Drain.
    2. Mix dressing ingredients.
    3. Combine hot potatoes, celery, green onions, and dressing. Serve hot or refrigerate and serve cold.
    Low Sodium
    Holidays & Entertaining
    Salads
    Vegetarian
    Sides
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      74

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      1mg

      <1%

    • Sodium
      78mg

      3%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      2g

    Ingredients

    new potatoes (thin-skinned, not peeled (about 4 cups cubed))
    1 lbs

    celery (sliced)
    1 cup

    green onion (sliced)
    1/2 cup

    plain yogurt (fat-free)
    3 tbsp

    light mayonnaise
    1 tbsp

    Dijon Mustard
    1 1/2 tsp

    garlic (chopped)
    1/2 tsp

    basil (dried)
    1/2 tsp

    dried thyme
    1/4 tsp

    onion powder (dried)
    1/4 tsp

    salt (optional)
    1/4 tsp

  • Healthy Homemade Green Bean Casserole

    Healthy Homemade Green Bean Casserole

    How to Make Healthy Homemade Green Bean Casserole

    This classic Thanksgiving side dish gets a diabetes-friendly makeover, without losing any of its rich, savory flavor.


    25 min prep time


    15 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.

    2. Heat cheese wedges in microwave for 30 seconds, stir. Set aside.

    3. In a large sauté pan heat oil over medium heat. Add onions and sauté 2-3 minutes.

    4. Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.

    5. In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.

    6. Add melted cheese wedges to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.

    7. Remove from heat and stir in green beans. Pour green bean mixture into baking dish.

    8. In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.

    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      240mg

      10%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      280mg
      6%

    Ingredients

    nonstick cooking spray
    1

    light creamy swiss cheese wedges
    4 wedges

    canola oil
    1 tbsp

    onion(s) (finely diced)
    1/2

    margarine
    1 tsp

    white (button) mushrooms (sliced)
    8 oz

    salt
    1/8 tsp

    black pepper
    1/4 tsp

    low sodium vegetable broth
    1/2 cup

    Cornstarch
    2 tsp

    cold water
    2 tsp

    1% milk
    1/4 cup

    no-salt-added canned cut green beans (drained)
    2 (14.5-oz) cans

    corn flakes (crushed)
    1 cup

    margarine (melted)
    1 2/3 tbsp

  • Grilled Zucchini with Feta Cheese

    Grilled Zucchini with Feta Cheese

    How to Make Grilled Zucchini with Feta Cheese

    Grilling is a quick and healthy way to eat more veggies. This recipe is simply delicious and an easy side that can be added to any meal. If you have any leftovers from this recipe, the grilled zucchini would go great in a breakfast omelet the next day.


    5 min prep time


    10 min cook time


    6servings


    1 zucchini half

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high.
    2. Drizzle the olive oil evenly over the zucchini halves. Grill the zucchini 4-5 minutes per side, until tender.
    3. Remove the zucchini from the grill and sprinkle each with feta cheese.
    Veggie Rich
    Low Carb
    Low Sodium
    Grilling
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 zucchini half


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      2g

    • Potassium
      260mg
      6%

    Ingredients

    zucchini (split in half lengthwise (ends trimmed))
    3

    olive oil
    1 tbsp

    reduced-fat crumbled feta cheese
    1/4 cup

  • Ham and Edamame Chop Salad

    Ham and Edamame Chop Salad

    How to Make Ham and Edamame Chop Salad

    This recipe from The Diabetes Carb Control Cookbook, by Nancy S. Hughes. To order directly from the American Diabetes Association, click here.


    10 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, stir together the dressing ingredients.
    2. In a large bowl, combine the salad ingredients, except the eggs. Cut the eggs in half, discard two yolk halves, and chop the remaining eggs. Add eggs to the salad with the dressing and toss until well coated.
    Veggie Rich
    Comfort Food
    Lunch
    Main Dish
    Quick & Easy
    Salads
    Appetizers
    Dinner
    No Cook
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      17g

    • Potassium
      720mg
      15%

    Ingredients

    light mayonnaise
    1/4 cup

    sour cream (fat-free)
    1/3 cup

    medium garlic (minced)
    1 clove

    cider vinegar
    2

    dried dill (dried)
    1 tbsp

    romaine lettuce (chopped)
    6 cup

    fresh shelled edamame
    1 cup

    extra-lean ham (diced)
    4 oz

    medium cucumber (peeled and chopped)
    1/2

    green bell pepper (diced)
    1/2 cup

    red onion (diced)
    1/3 cup

    Swiss cheese (very thinly sliced, reduced-fat, torn in small pieces)
    2 oz

    large hard boiled eggs (peeled and halved)
    2

  • Grilled Vegetable Pasta Salad

    Grilled Vegetable Pasta Salad

    How to Make Grilled Vegetable Pasta Salad

    To make this side dish a meal, add chopped up cooked chicken or shrimp to it.


    20 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare an indoor or outdoor grill.
    2. Cook pasta according to package directions, omitting salt.
    3. Coat all of the vegetables with cooking spray and grill for 7-10 minutes, turning frequently.
    4. Remove vegetables from grill and dice.
    5. Drain the cooked pasta and immediately add the diced grilled vegetables to the hot pasta. Add the olive oil, garlic, oregano, salt (optional), and ground black pepper and stir well to coat. Serve this dish warm or cold.
    Low Sodium
    Veggie Rich
    Grilling
    Italian
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      290mg
      6%

    Ingredients

    whole wheat rotini or penne pasta (uncooked)
    2 cup

    asparagus (ends trimmed)
    1 lbs

    zucchini (sliced 1/4 inch thick lengthwise)
    2

    small eggplant (peeled and sliced 1/2 inch thick lengthwise)
    1

    large red bell pepper (seeded and cut in half lengthwise)
    1

    nonstick cooking spray
    1

    olive oil
    1 1/2 tbsp

    garlic (minced)
    1 clove

    dried oregano (chopped)
    1 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/2 tsp

  • Grilled Vegetable Napoleon

    Grilled Vegetable Napoleon

    How to Make Grilled Vegetable Napoleon

    This recipe uses non-fat plain Greek yogurt to stretch the goat cheese. This also works for cream cheese! You still get the great flavor and texture of the cheese without all of the extra fat.


    20 min prep time


    4servings


    1 Napoleon

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.
    2. In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.
    3. Add sliced zucchini, squash, bell pepper and eggplant to marinade and let sit for 5 minutes.
    4. Grill the vegetables about 2-3 minutes on both sides.
    5. Once grilled, cut the zucchini, eggplant and squash in half width-wise so that you have 8 pieces of each and set aside to cool.
    6. In a medium bowl, whisk together goat cheese, yogurt, garlic, oregano and ground black pepper.
    7. Lay 1 piece of eggplant on a plate, top with 1 heaping Tbsp. of cheese mixture, top that with two slices of zucchini, then top with another heaping Tbsp. of cheese mixture. Top that with 1 slice of bell pepper then another heaping Tbsp. of cheese mixture. Top that with two slices of yellow squash, then another heaping Tbsp. of cheese mixture and then the other slice of eggplant. Sprinkle with 1 Tbsp. chopped fresh basil. Repeat process for three more Napoleons.
    Veggie Rich
    Low Sodium
    French
    Grilling
    Sides
    Vegetarian
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      1 Napoleon


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        10g

    • Protein
      11g

    • Potassium
      580mg
      12%

    Ingredients

    olive oil
    1 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

    medium zucchini (sliced lengthwise into 4 slices)
    1

    medium yellow squash (sliced lengthwise into 4 slices)
    1

    orange bell pepper (sliced into 4 slices)
    1

    small eggplant (sliced lengthwise into 4 slices)
    1

    goat cheese (chevre) (softened)
    1/4 cup

    Plain Nonfat Greek yogurt
    1 cup

    garlic (minced or grated)
    1 clove

    minced fresh oregano
    1 tbsp

    black pepper
    1/4 tsp

    chopped fresh basil
    1/4 cup