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Tag: sides

  • Favorite Vegetable Soup

    Favorite Vegetable Soup

    How to Make Favorite Vegetable Soup

    Making soup is a great way to get rid of some of the vegetables in your refrigerator or cabinets to help you save a few dollars. This soup is great as is but you can also replace some of the ingredients with others from the fridge that need to be used. Cost of this soup is just $0.45 per serving!


    15 min prep time


    80 min cook time


    14servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.

    2. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.

    3. Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.

    Low Sodium
    Veggie Rich
    Comfort Food
    American
    Sides
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    14 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      502mg
      11%

    Ingredients

    ground chuck ((this is a cut of beef))
    1/2 lbs

    peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
    7 cups

    water
    4 cup

    cut green beans (14.5-ounce, no salt added, drained and rinsed)
    1 can

    peas (15-ounce, no salt added, drained and rinsed)
    1 can

    corn (15.25-ounce, no salt added, drained and rinsed)
    1 can

    medium carrots (3-ounce each, peeled and chopped)
    2

    medium potatoes (5-ounce each, peeled and diced)
    3

    medium onion (5-ounce, diced)
    1

    dry rice
    1/4 cup

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

    salt
    1/2 tsp

    garlic powder
    1/2 tsp

  • Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    How to Make Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farro is a classic Italian grain that has started gaining popularity in the U.S. Add some canned cannellini beans to this recipe, but be sure to rinse and drain the beans!


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently.
    2. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer for 30 minutes.
    3. Add spinach, beans and tomatoes, and bring to a boil. Reduce heat and simmer for 5 minutes. Discard bay leaves and serve. Garnish each serving with cheese.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Sides
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      815mg
      17%

    Ingredients

    leek (chopped)
    1 cup

    onion(s) (chopped)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    carrot(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    uncooked farro (rinsed and drained)
    3/4 cup

    salt
    1/2 tsp

    freshly ground black pepper
    1/2 tsp

    chicken stock (14.5-ounce, reduced-sodium)
    1 can

    bay leaves
    2

    fresh thyme
    1 sprig

    spinach (chopped)
    2 cup

    cooked cannellini beans
    2 cup

    tomato(es) (14.5-ounce, diced, undrained, reduced-sodium)
    1 can

    parmigiano-reggiano cheese (grated, 1 ounce)
    1/4 cup

  • Easy Half-Mashed Potatoes with Cauliflower

    Easy Half-Mashed Potatoes with Cauliflower

    How to Make Easy Half-Mashed Potatoes with Cauliflower

    We replaced half the potatoes with cauliflower for a lower carb, diabetes-friendly version of classic mashed potatoes. Leaving the skin on the potatoes adds additional fiber and nutrients. Pair this side dish with Roast Beef with Creamy Horseradish Sauce for a comforting meat-and-potatoes meal that fits in any diabetes or heart-healthy meal plan!


    15 min prep time


    20 min cook time


    11servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add potatoes to a large soup pot. Cover with cold water and bring to a boil. Cook for 15 minutes. Add cauliflower to pot, return to a boil, and cook for 5 more minutes.
    2. Drain potatoes and cauliflower and return to pot.
    3. Add remaining ingredients and mash mixture with a potato masher. Mix with an electric mixer on low-speed for about 1 minute.
    Comfort Food
    Holidays & Entertaining
    Quick & Easy
    Sides
    Vegetarian
    Gluten-Free
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    Nutrition facts

    11 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      300mg
      6%

    Ingredients

    fingerling potatoes (cut into 1-inch rounds with skin-on)
    1 (24-oz) bag

    frozen cauliflower florets
    1 (16-oz) package

    skim milk
    1/3 cup

    Smart Balance margarine
    5 tbsp

    salt
    1/2 tsp

    black pepper
    1/2 tsp

  • Curried Quinoa With Butternut Squash And Chickpeas

    Curried Quinoa With Butternut Squash And Chickpeas

    How to Make Curried Quinoa With Butternut Squash And Chickpeas

    Curry powder, chickpeas, and squash are a classic combination in Indian cuisine. In this recipe, to liven up the curry flavor and add some welcome texture to the mix, I’ve also added fresh ginger, red wine vinegar, lime zest, and cilantro, along with nutty quinoa and crunchy pumpkin seeds. This dish is best made in the fall when mounds of butternut squash are available at the farmers’ market but if you crave this spicy salad during the warmer months, feel free to use frozen (and thawed) squash instead.


    15 min prep time


    30 min cook time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.
    2. In a medium bowl, mix the squash with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Toss to evenly coat. Spread squash onto the prepared baking sheet. Bake for about 15 minutes, stir, then bake for an additional 15 minutes, or until tender. Remove baking sheet from the oven and set aside.
    3. While squash is in the oven, combine the quinoa, water, curry powder, cumin, ginger, and mustard powder in a medium saucepan over medium-high heat. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer until the liquid is absorbed, about 12–15 minutes. Do not stir once covered.
    4. In a large bowl, combine cooked quinoa, roasted squash, the remaining 1 tablespoon olive oil, chickpeas, red wine vinegar, lime zest, pumpkin seeds, and cilantro. Season with the remaining salt and pepper. Serve warm or at room temperature.
    Indian
    Dinner
    Sides
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      6g

    • Potassium
      285mg
      6%

    Ingredients

    small butternut squash (peeled, seeded, and cubed (2–3 cups))
    1

    Extra Virgin Olive Oil (divided)
    2 tbsp

    fine sea salt (divided)
    1/2 tsp

    freshly ground black pepper (divided)
    1/4 tsp

    uncooked quinoa
    1 cup

    water
    2 1/4 cup

    curry powder
    1 1/2

    ground cumin
    1 1/2

    fresh ginger (grated)
    2

    mustard powder
    1 tsp

    chickpeas (garbanzo beans) (rinsed and drained)
    1

    red wine vinegar
    2 tbsp

    lime zest (freshly grated)
    1 tsp

    pumpkin seeds
    1/4 cup

    fresh cilantro (chopped)
    1/4 cup

  • Cubano Roasted Broccoli Florets

    Cubano Roasted Broccoli Florets

    How to Make Cubano Roasted Broccoli Florets

    Looking for a low-carb side dish that pairs up great with a main protein, can be a plate-method staple, and adds a little kick to a nutrient-packed super food? This simple roasted broccoli dish from Chef Ronaldo Linares should do the trick. The cumin and lime add spice and citrus to provide a Carribbean flavor and the avocado oil infuses the dish with healthy, heart-friendly fats. Pair with Chef Ronaldo’s the Mojo Marinated Pork and a Cauliflower Rice Salad and you have a hearty, low-carb meal fit for an island vacation.


    10 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350°F.
    2. In a bowl combine the garlic, cumin, lime juice, pepper and onion. Toss ingredients well so the seasoning spreads evenly. Add avocado oil and broccoli florets to bowl and toss again.
    3. Place all ingredients on a parchment paper-lined baking sheet and roast for 25 minutes.
    4. Remove from oven, and grab a fork so you can enjoy this delicious dish.
    Low Sodium
    Low Carb
    Veggie Rich
    Latin American
    Caribbean
    Vegetarian
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      400mg
      9%

    Ingredients

    garlic (peeled and thinly sliced)
    3 clove

    ground cumin
    1/4 tsp

    lime juice
    1 tsp

    black pepper
    1/8 tsp

    Spanish onion (thinly sliced)
    1/2 cup

    avocado oil
    2 tsp

    broccoli florets
    16 oz

    Parchment Paper
    1

  • Crunchy Quinoa Stuffed Zucchini

    Crunchy Quinoa Stuffed Zucchini

    How to Make Crunchy Quinoa Stuffed Zucchini

    This is a great way to add more grains to your diet and the quinoa gets a wonderful crunch when baked.


    10 min prep time


    1 hr cook time


    6servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425°F convection or 450°F traditional oven.
    2. Place quinoa in medium saucepan with 1 cup water. Bring to a boil, reduce heat to low, cover, and cook 15–20 minutes until tender.
    3. Cut zucchini in half lengthwise. Using a paring knife, cut a V shape into each half and remove the center, creating a channel for the stuffing. Chop the zucchini that has been removed and save it for use in the stuffing.
    4. In the meantime, place the olive oil in a large sauté pan. Add pancetta, onion, garlic, and chopped zucchini. Sauté until pancetta is browned. Remove pan from heat and add tomatoes. Add cooked quinoa and mix well.
    5. Stuff each zucchini half with 1/2 cup quinoa mixture and place on parchment-lined baking sheet.
    6. Bake 20–25 minutes until zucchini are fork tender. Stuffing will be nicely browned.
    Veggie Rich
    Comfort Food
    Mediterranean
    Sides
    Foodie
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      485mg
      10%

    Ingredients

    uncooked quinoa (rinsed)
    1/2 cup

    zucchini (each weighing about 1/2 pound)
    3

    Extra Virgin Olive Oil
    1 tsp

    pancetta (chopped)
    2 oz

    onion(s) (chopped, about 1 medium)
    3/4 cup

    large garlic (minced)
    1 clove

    grape or cherry tomatoes (halved or quartered if large)
    3/4 cup

  • Crispy Baked Broccoli

    Crispy Baked Broccoli

    How to Make Crispy Baked Broccoli

    Here’s a tasty and easy vegetable dish that you can make using a budget-friendly bag of frozen broccoli. Aim to fill half of your plate with nonstarchy vegetables like broccoli, carrots, greens and more!


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degreed F.

    2. Prep a cookie sheet with nonstick cooking spray.

    3. Defrost the broccoli and drain.

    4. Combine the remaining ingredients in a gallon-sized Ziploc bag. Add the broccoli florets to the plastic bag and shake until coated.

    5. Place the florets on the prepared baking sheet with space between them. Discard the leftover marinade.

    6. Bake for 45 minutes to an hour. The broccoli will be soft inside but crisp at the edges.

    Low Sodium
    Veggie Rich
    Low Carb
    Kid Friendly
    Vegetarian
    Sides
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      267mg
      6%

    Ingredients

    Nonstick cooking spray
    1

    frozen broccoli florets (16-ounce)
    1 package

    garlic powder
    1 tsp

    onion powder
    1/2 tsp

    soy sauce (reduced-sodium)
    1 tbsp

    olive oil
    1 tbsp

  • Crispy Asian Kale

    Crispy Asian Kale

    How to Make Crispy Asian Kale

    This is an incredible snack and a great alternative to chips. Use it as a side dish or an appetizer at a party!


    5 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Coat two large baking sheets with cooking spray.
    2. In a large bowl, whisk together the olive oil, soy sauce, Splenda Brown Sugar Blend, and garlic powder.
    3. Toss the kale in dressing to coat and spread kale in one layer onto the two baking sheets. Do not overload the baking sheets with kale. Use a third baking sheet if needed.
    4. Bake for 10-15 minutes or until the kale is crispy.
    Low Sodium
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Vegetarian
    Snacks
    Sides
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      380mg
      8%

    Ingredients

    olive oil
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic powder
    1 tsp

    bagged chopped kale
    1 (16-oz) package

  • Creamy White Bean Soup with Basil and Olive Oil

    Creamy White Bean Soup with Basil and Olive Oil

    How to Make Creamy White Bean Soup with Basil and Olive Oil

    White bean soup is a Tuscan classic. White beans are a great source of fiber. Use jarred white beans if available—they are superior to canned.


    6servings


    1/6 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large skillet saucepot over medium heat. Sauté the onion and garlic for 1 minute, stirring often.
    2. Add the tomato, oregano and crushed chili flakes. Continue to sauté for another minute. Add the beans and broth. Bring to a boil, lower to a simmer and cook uncovered for 35 minutes until smooth and creamy.
    3. Add the basil and lemon juice, season to taste with salt.
    Fiber Focused
    Comfort Food
    Italian
    Dinner
    Sides
    Vegetarian
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 recipe


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      425mg
      9%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    medium onion (chopped)
    1/2

    garlic (minced)
    2 clove

    ripe tomato (chopped)
    1

    dried oregano (dried)
    2 tsp

    crushed red pepper flakes
    1 pinch

    cannellini beans (20-ounce jar, drained and rinsed)
    1

    low sodium vegetable broth (low-sodium)
    4 cup

    fresh basil leaves (minced)
    6

    Juice of 1 fresh lemon
    1

    Sea salt, to taste
    1

  • Creamy Cheesy Cauliflower

    Creamy Cheesy Cauliflower

    How to Make Creamy Cheesy Cauliflower

    Cauliflower like you’ve never had it before! This recipe makes a great Thanksgiving Day side dish. It’s better for you than those cheesy potatoes or traditional green bean casserole – with just as much flavor!


    25 min prep time


    25 min cook time


    16servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add 4 quarts of water to a 6-quart saucepan. Bring the water to a boil. Add the cauliflower, and cook for about 10 to 12 minutes or until tender. Drain. Set aside.
    2. In a large skillet, melt the butter over medium-high heat. Add the onions and garlic, and sauté for 6 to 7 minutes until soft, making sure the onions and garlic do not turn brown. Combine the flour and milk, and whisk until very smooth. Add to the onions and garlic, bring to a simmer, and cook for 2 minutes. Season with salt and pepper. Whisk in the cheese, and fold in the cauliflower. Garnish with parsley.
    Comfort Food
    Kid Friendly
    Dinner
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    16 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      80mg

      3%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        2g

        7%

    • Protein
      6g

    Ingredients

    cauliflower florets (coarsely chopped, about 2 heads)
    10 cup

    butter
    2 tsp

    large onions (chopped)
    2

    garlic (minced)
    3 clove

    all-purpose flour
    1/2 cup

    1% milk
    3 1/2 cup

    salt and pepper to taste
    1

    Parmesan cheese (freshly grated)
    3/4 cup

    parsley (finely minced)
    3 tbsp