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Tag: sides

  • Chickpea Tabbouleh

    Chickpea Tabbouleh

    How to Make Chickpea Tabbouleh

    Bulgur is the grain used in traditional tabbouleh, but the bulk of this tasty tabbouleh is made up of vegetables, herbs and protein-packed chickpeas.


    30 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse the bulgur wheat and add it to a small bowl. Pour hot water over the bulgur, cover, and let soak for about 20 minutes, until doubled in size. Drain excess liquid, if any, and place the bulgur in a large bowl.
    2. Chop the parsley to a medium-fine consistency. It should have some texture left in it and should not look pureed. Add the parsley to the bulgur wheat, and add all the remaining salad ingredients. Cover and set aside.
    3. For the vinaigrette, in a small bowl, whisk together the ingredients. Add to the salad; taste and adjust any seasonings. Add more lemon juice if desired. Turn the tabbouleh out onto a platter to serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Holidays & Entertaining
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      275mg
      6%

    Ingredients

    bulgur wheat
    1/2 cup

    hot water (to cover and soak bulgur)
    1

    fresh parsley ((about 1/2 pound), thick stems removed)
    2 bunch

    fresh mint (minced)
    4 tbsp

    cucumber(s) (peeled, seeded, and diced)
    1/2 cup

    green onion (scallion) (finely minced (about 1/2 cup))
    3

    small tomatoes ((about 1 pound), diced (about 2 1/2 cups))
    3

    medium red bell pepper (seeded and diced (about 1/2 cup))
    1/2

    canned chickpeas (garbanzos) (drained and rinsed)
    1 cup

    fresh lemon juice
    3 tbsp

    olive oil
    3 tbsp

    salt
    1/4 tbsp

  • Chicken, Pasta, And Spinach Soup

    Chicken, Pasta, And Spinach Soup

    How to Make Chicken, Pasta, And Spinach Soup

    Warm up at lunch or dinner with this flavorful soup. It includes whole grains, lean protein and even some vegetables.


    10 min prep time


    20 min cook time


    4servings


    1 1/4 cups soup plus 2 teaspoons cheese

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine the broth and tomatoes and their liquid and bring to a boil over high heat. Stir in the pasta, return to a boil, reduce heat, cover, and simmer 6 minutes or until pasta is just tender.
    2. Remove from heat and stir in the remaining ingredients, except the cheese. Let stand, covered, 5 minutes to absorb flavors and heat through. Serve topped with cheese.
    Veggie Rich
    Mediterranean
    Dinner
    Main Dish
    Sides
    Soup
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cups soup plus 2 teaspoons cheese


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      26g

    • Potassium
      580mg
      12%

    Ingredients

    low sodium chicken broth
    1 (14-oz) can

    canned diced tomatoes
    1 (14.5-oz) can

    whole grain or multigrain pasta (such as rotini)
    2 oz

    diced cooked chicken breast
    2 cups

    packed baby spinach
    1 cup

    chopped fresh basil
    1/4 cup

    extra virgin olive oil
    1 tbsp

    salt
    1/4 tsp

    grated parmesan cheese
    2 tbsp

  • Chicken Kale Salad with Fresh Ginger Dressing

    Chicken Kale Salad with Fresh Ginger Dressing

    How to Make Chicken Kale Salad with Fresh Ginger Dressing

    This quick and easy salad is ready in a snap with just a few ingredients, perfect for a balanced and quick lunch or side dish.


    5 min prep time


    12 min cook time


    4servings


    2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat a grill or grill pan over medium-high heat. Coat the chicken with cooking spray, sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper, if desired. Cook 6 minutes on each side or until no longer pink in center. Let cool and thinly slice.
    2. Place equal amounts of the greens and chicken on four dinner plates. Whisk together the salad dressing and ginger until well blended. Spoon equal amounts over all.
    Veggie Rich
    Low Carb
    Lunch
    Main Dish
    Salads
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups salad; 3 ounces cooked chicken; and 3 tablespoons dressing


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      28g

    • Potassium
      760mg
      16%

    Ingredients

    chicken breasts (boneless, skinless)
    1 lbs

    packed spinach with baby kale greens
    8 cup

    lite raspberry salad dressing (light)
    3/4 cup

    gingerroot (grated)
    2 tsp

  • Chicken and Vegetable Soup

    Chicken and Vegetable Soup

    How to Make Chicken and Vegetable Soup

    Soup is a healthy meal that you can load with lots of veggies. If desired, you can add some brown or wild rice to this dish, but add some extra water. This soup would go well with our Orange and Walnut Salad


    10 min prep time


    7servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the oil to a large soup pot or dutch oven and heat over medium-high heat. Add the chicken and sear for 4 minutes on each side. Remove the chicken from the pan and set aside.
    2. Add the carrots, celery, and mushrooms to the same pot and sauté over medium-high heat for 5 minutes.
    3. Add the remaining ingredients and add the chicken back to the pot. Bring to a boil; reduce the heat and simmer for 45 minutes.
    4. Remove the chicken from the pot and shred or cut up. Add the chicken back to the pot; stir.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Comfort Food
    Kid Friendly
    Budget Friendly
    Lunch
    Dinner
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      16g

    • Potassium
      370mg
      8%

    Ingredients

    olive oil
    1 tbsp

    chicken breasts (skinless, boneless)
    1 lbs

    carrot(s) (diced)
    2

    celery (diced)
    3 stalks

    white (button) mushrooms (diced)
    1 cup

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

    dried oregano (dried)
    1/4 tsp

    dried thyme (dried)
    1/4 tsp

  • Cheesy Cauliflower Tots

    Cheesy Cauliflower Tots

    How to Make Cheesy Cauliflower Tots

    Serve these tasty little tots to the family as a side with dinner. Not only are these a much healthier and diabetes-friendly version of classic tater tots, but the flavor is so similar, they may not realize they are eating cauliflower!


    20 min prep time


    25 min cook time


    7servings


    5 tots

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
    2. Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
    3. Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
    4. After resting, stir the mixture again. Scoop cauliflower with a Tbsp. measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
    5. Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
    Veggie Rich
    Low Carb
    Kid Friendly
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    7 Servings



    • Serving Size

      5 tots


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      30mg

      10%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      340mg
      7%

    Ingredients

    nonstick cooking spray
    1

    cauliflower (trimmed (about 1 1/2 pounds))
    1

    eggs
    1

    egg white
    1

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

    bread crumbs
    1/3 cup

    green onion (scallion) (white and green parts, minced)
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Cheddar Cheese and Broccoli Soup

    Cheddar Cheese and Broccoli Soup

    How to Make Cheddar Cheese and Broccoli Soup

    The most satisfying comfort soup in my opinion is creamy and cheesy. As a kid, Cheddar Cheese and Broccoli Soup was always a staple in our kitchen; however, this version has been slimmed down considerably.


    20 min prep time


    15 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and peel broccoli stems. Cut off 15 small florets. Coarsely chop enough remaining broccoli to equal 2 cups.
    2. Blanch chopped broccoli and florets in boiling water just until bright green, about 2 minutes. Drain and set aside.
    3. Heat olive oil in medium saucepan over medium heat. Sauté onion and celery until soft, about 5 minutes. Whisk in flour and cook 1 minute. Add broth and milk. Cook, stirring constantly, until mixture simmers and thickens, about 5 minutes.
    4. Add chopped broccoli, cheese, pepper, nutmeg, and salt. Stir until cheese melts and soup is heated through, about 3 minutes. Garnish each bowl with reserved broccoli florets.
    Veggie Rich
    Comfort Food
    Sides
    Main Dish
    Lunch
    Appetizers
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      205

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        3g

    • Protein
      17g

    Ingredients

    broccoli
    1 lbs

    olive oil
    1 tbsp

    onion, chopped
    1

    celery stalk, chopped
    1

    all-purpose flour
    2 tbsp

    chicken broth, reduced-sodium
    1 can

    milk, evaporated fat-free
    12-ounce can

    reduced-fat cheddar cheese (such as Cabot’s 50% reduced-fat cheddar)
    1 1/4 cup

    black pepper, freshly ground
    1/2 tsp

    nutmeg salt, to taste
    1/4 tsp

  • Cauliflower with Pancetta and Onions

    Cauliflower with Pancetta and Onions

    How to Make Cauliflower with Pancetta and Onions

    Cauliflower is a great nonstarchy vegetable to cook as the holidays come up. Try this savory recipe out that will pair great with some Roasted Turkey and Vegetables.


    10 min prep time


    30 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 Tbsp. of the olive oil in a large heavy skillet over medium heat. Add the pancetta and cook until it is crisp. Remove the pancetta with a slotted spoon. Set aside. Add in the onions, and turn the heat to medium low. Sauté the onions for about 8 minutes. Add in the cauliflower, salt, pepper, and bay leaf.
    2. Add in the water, cover and raise the heat to medium. Cook for about 10 to 15 minutes, stirring occasionally until the cauliflower is tender and lightly browned. Remove and discard the bay leaf. Add the cauliflower to a serving bowl. Mix together the remaining olive oil and lemon juice, and add to the cauliflower, mixing well. Top with the crisp pancetta.
    Low Sodium
    Low Carb
    Veggie Rich
    Holidays & Entertaining
    Sides
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      55

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    olive oil (divided)
    2 tbsp

    pancetta (sliced)
    3 oz

    onion(s) (thinly sliced)
    1 med

    cauliflower (about 1 1/4 pounds, trimmed and cut into florets (about 6 cups))
    1 small

    salt and pepper to taste
    1 pinch

    bay leaves
    1 whole

    water
    2 tbsp

    fresh lemon juice
    1 tbsp

  • Chana (Chickpea) Masala

    Chana (Chickpea) Masala

    How to Make Chana (Chickpea) Masala

    Chickpeas, or chana, are an ancient variety of legume that have been eaten in India for centuries. There are different varieties of chickpeas available, but the variety most often used are the pale, mild legumes also known as garbanzo beans. In Indian markets you’ll also find black chickpeas (or kala chana), which are darker and smaller than regular chickpeas. Chana masala is an extremely popular dish in both India and the U.S.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


    15 min prep time


    40 min cook time


    3servings


    About 2/3 cup / 109 g

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a heavy-bottomed pan over medium-high heat and add the cumin seeds. When seeds start to splutter, add the ginger and garlic and sauté for 1 minute. Add onion and sauté until the onion is golden brown, about 2 minutes.
    2. Add the paprika, amchoor powder, turmeric, coriander, tomato, and tomato paste to the onion mixture. Reduce heat to medium and saute, stirring constantly, until the masala comes together, about 2 minutes.
    3. Add chickpeas and stir to coat in the masala. Add 1 cup / 240 mL water and mix well. Simmer for 20 minutes.
    4. Once the sauce thickens, remove from heat and add lemon juice, salt, and the cilantro. Serve hot.
    Veggie Rich
    Indian
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    3 Servings



    • Serving Size

      About 2/3 cup / 109 g


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      490mg
      10%

    Ingredients

    sunflower oil
    2 tbsp

    cumin seeds
    1/2 tsp

    fresh ginger (peeled and grated)
    1-inch piece

    garlic (grated)
    2 clove

    medium red onion (finely diced)
    1

    smoked paprika (smoked)
    2 tsp

    amchoor (mango) powder
    2 tsp

    ground turmeric
    1/4 tsp

    ground coriander
    1 tsp

    medium tomato (finely diced)
    1

    tomato paste
    1 tbsp

    water
    1 cup

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

    Juice of 1/2 lemon
    1/2

    salt
    1/4 tsp

    finely minced cilantro leaves
    1 tbsp

  • Cauliflower “Rice” Salad

    Cauliflower “Rice” Salad

    How to Make Cauliflower “Rice” Salad

    This low-carb dish pairs nicely with just about everything and takes little time to make too.


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cauliflower “rice” can be purchased frozen at some stores or you can make your own by following this instruction: place cauliflower florets in food processor and process until rice-like consistency (be careful not to over process).
    2. In a large bowl, combine the cauliflower rice, cucumber, tomatoes, green onion, and olives.
    3. In a small bowl, whisk together the vinegar, oil, and mustard.Pour dressing over salad and toss to combine.
    4. Pour dressing over salad and serve with reduced fat feta cheese if desired.
    Low Carb
    Veggie Rich
    Quick & Easy
    Gluten-Free
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      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
      180mg

      8%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      410mg
      9%

    Ingredients

    cauliflower “rice”
    12 oz

    cucumber(s) (diced)
    1 cup

    grape tomatoes (cut in half)
    1 cup

    green onions (sliced)
    2

    Kalamata olives (sliced)
    3 tbsp

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

  • Cauliflower Tabbouleh

    Cauliflower Tabbouleh

    How to Make Cauliflower Tabbouleh

    Tabbouleh is a traditional mediterranean salad made with flavorful herbs, fresh lemon, and couscous. This diabetes-friendly version uses cauliflower rice for lower carb, grain-free alternative.


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mince the parsley and mint leaves (or grind in a food processor) and add to a large bowl.
    2. Grate the cauliflower using a box grater and stir together with the parsley and mint.
    3. Add the diced tomato and stir it into the salad.
    4. Drizzle the salad with the olive oil and lemon juice, and sprinkle with the salt (optional) and black pepper. Stir to coat.
    5. Cover and let the tabbouleh marinate for 30 minutes before serving.
    Veggie Rich
    Low Carb
    Low Sodium
    Mediterranean
    Salads
    Gluten-Free
    Foodie
    Vegetarian
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      360mg
      8%

    Ingredients

    packed parsley leaves
    1 cup

    packed mint leaves
    1/4 cup

    small head cauliflower (or 16-oz frozen cauliflower rice) (leaves and stem removed)
    1

    roma (plum) tomatoes (seeded and diced)
    2

    olive oil
    2 tbsp

    lemon juice (freshly squeezed)
    3 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp