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Tag: sides

  • Cauliflower “Mac” and Cheese with Lobster

    Cauliflower “Mac” and Cheese with Lobster

    How to Make Cauliflower “Mac” and Cheese with Lobster

    This lower-carbohydrate version of luxurious lobster mac and cheese features crisp-topped, cheesy cauliflower florets and tender poached lobster.


    15 min prep time


    45 min cook time


    8servings


    1/8 of casserole

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350° F. Coat a 9×13-inch glass baking dish with cooking spray. Set aside.
    2. Place cauliflower florets in a large microwave-safe dish. Pour 1 cup of water over the cauliflower and cover. Microwave for 12 minutes or until cauliflower is tender. Drain and then keep warm.
    3. While cauliflower is microwaving: If using lobster tails, bring 4 cups of water to a boil and then reduce until water is just barely simmering. Add the lobster tails to the water and poach for 7 minutes. Remove the tails from the water to cool slightly. Cut the lobster tails, remove the meat from the tails and chop. Makes about a cup of lobster meat.
    4. Add olive oil to a saucepan over medium heat. Add the flour and cook, stirring constantly, for 2 minutes. Add the milk while whisking. Add the nutmeg, salt, pepper and hot sauce. Bring to a boil, then reduce to a simmer for 3 minutes.
    5. Add the Colby-Jack and cream cheeses and stir until melted.
    6. Add the cauliflower to the baking dish. Use a fork to break up the florets into 1-inch or smaller pieces.
    7. Pour the cheese sauce over the cauliflower and stir to coat.
    8. Sprinkle the lobster over the cauliflower and stir to coat.
    9. Sprinkle the panko bread crumbs evenly over the top of the casserole and then spray the top of the panko with cooking spray.
    10. Bake for 30 minutes.
    Veggie Rich
    Seafood
    Kid Friendly
    Comfort Food
    Foodie
    Dinner
    Sides
    Lunch
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.7g

        9%

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      480mg
      10%

    Ingredients

    Nonstick cooking spray
    1

    cauliflower (trimmed into florets (8 cups florets))
    1

    water
    5 cup

    4-oz frozen lobster tails or 1 cup chopped imitation lobster meat
    2

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    milk (fat-free)
    2 cup

    ground nutmeg
    1 pinch

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    hot sauce
    1/4 tsp

    Colby jack cheese (reduced-fat)
    3 oz

    cream cheese (fat-free)
    4 oz

    whole-wheat panko bread crumbs
    1/2 cup

  • Cajun Grains

    Cajun Grains

    How to Make Cajun Grains

    Author Jackie Newgent loves flexitarian recipes—dishes that can be made with meat or without. “This scrumptious whole-grain side is inspired by classic ‘dirty’ rice,” she says. “Thank you, Louisiana! My version is made with a well-seasoned ground turkey mixture and beans. You can make a vegan version of this, too. Replace the ground turkey with 8 ounces finely chopped mushrooms of choice along with 1/4 teaspoon freshly ground black pepper—and use the vegetable broth, of course. If you wish, serve a larger portion as an entrée.”


    15 min prep time


    45 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the farro, broth, diced tomatoes with liquid, and salt to a medium saucepan. Bring to a boil over high heat. Reduce the heat to medium low, cover, and simmer for 20 minutes. (The farro will be halfway cooked.)
    2. Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the turkey, bell pepper, onion, and cajun seasoning and sauté until the turkey is crumbled and well-done and onion is softened, about 5 minutes.
    3. Stir the turkey mixture and beans into the farro mixture, cover, and continue to simmer until the farro is tender, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes to complete the cooking process. Then serve.
    Veggie Rich
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Comfort Food
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      430mg

      19%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g

    • Protein
      15g

    • Potassium
      455mg
      10%

    Ingredients

    whole farro (rinsed and drained)
    1 cup

    chicken or vegetable broth (low-sodium)
    1 3/4 cup

    diced tomatoes with green chilies (roasted)
    1 can

    sea salt
    1 1/4 tsp

    Extra Virgin Olive Oil
    1 tbsp

    ground turkey ((about 93% lean))
    8 oz

    green bell pepper (finely diced)
    1 med

    white onion (finely diced)
    1 small

    salt-free cajun seasoning
    1 tbsp

    no-salt-added red kidney beans (drained)
    1 can

  • Caesar-Style Salad with Rustic Croutons

    Caesar-Style Salad with Rustic Croutons

    How to Make Caesar-Style Salad with Rustic Croutons

    Who doesn’t love Caesar salad? This salad makes a great nonstarchy vegetable side that you can enjoy with just about any entrée!


    15 min prep time


    10 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 degrees F.
    2. In a small mixing bowl, whisk together the buttermilk, mayonnaise, garlic powder, salt (optional) and pepper (optional) to taste. Cover with plastic wrap and refrigerate at least 1 hour in order to thicken slightly.
    3. Meanwhile, place the bread pieces on a baking sheet and bake 8 minutes or until slightly firm. Remove from heat and cool slightly.
    4. Place mixed greens in a salad bowl, add dressing and cheese, and toss gently, yet thoroughly to coat. Season lightly with salt and pepper, if desired. Add croutons, toss gently and serve immediately.
    5. *Note: Optional salt and pepper is not included in the nutrition information above.
    Veggie Rich
    Italian
    Sides
    Salads
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      5mg

      2%

    • Sodium
      215mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      4g

    Ingredients

    whole wheat bread or French bread (torn into 1/2-inch pieces)
    2 oz

    garlic powder
    1/8 tsp

    reduced-fat mayonnaise
    2 tbsp

    fat-free or low-fat buttermilk
    1/2 cup

    Parmesan cheese (grated)
    1 1/2 tbsp

    prepackaged mixed greens
    4 cup

  • Cabbage Salad

    Cabbage Salad

    How to Make Cabbage Salad

    Cabbage is an Irish staple. Serve this salad with Bangers and Mash for a complete Irish treat on St. Patrick’s Day!


    5 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, whisk together the light mayonnaise, rice wine vinegar, Dijon mustard, Splenda and poppy seeds.

    2. Fold the cabbage into the dressing and refrigerate for 1 hour before serving to allow cabbage to marinate. (You can serve it instantly as well but it is better if allowed to marinate)

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    Gluten-Free
    Foodie
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      0g

      0%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        0g

    • Protein
      1g

    • Potassium
      6mg
      <1%

    Ingredients

    packaged coleslaw mix
    1 (10-oz) bag

    Dijon Mustard
    1 tbsp

    low-calorie sugar substitute (or 1/2 tsp)
    1 tsp

    Poppy Seeds
    1/2 tsp

    rice wine vinegar
    2 tbsp

    light mayonnaise
    1/3 cup

  • Butternut Squash Gratin

    Butternut Squash Gratin

    How to Make Butternut Squash Gratin

    This rich side dish is oh-so-creamy and satisfyingly cheesy but 1 serving is still less than 100 calories.


    15 min prep time


    70 min cook time


    8servings


    1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Cut the squash in half lengthwise and place it face down in a 9×13-inch baking dish. Pour the water over the squash and bake for 45 minutes.

    2. Remove the squash from the pan and drain the water. Coat the baking dish with cooking spray.

    3. Remove the seeds and scoop the flesh of the squash out of the skin. Add the squash flesh back to the prepared baking dish, breaking it up into even sized pieces.

    4. Add oil to a sauté pan over medium heat. Add the flour and stir to combine. Cook the oil and flour mixture for two minutes then whisk in the fat-free half and half. Bring to a boil, whisking frequently.

    5. Stir in 1/4 cup of the parmesan cheese, the ground black pepper and the thyme. Stir until cheese is melted.

    6. Pour the sauce over the butternut squash and sprinkle the remaining 1/4 cup of cheese over the top. Bake for 25 minutes or until golden brown and bubbling.

    Veggie Rich
    Low Sodium
    Comfort Food
    Vegetarian
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 of casserole (3 1/4 x 4 1/2-inch rectangle)


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g
      • Added Sugars
        1g

        2%

    • Protein
      5g

    • Potassium
      423mg
      9%

    Ingredients

    butternut squash
    2 lbs

    water
    1 cup

    nonstick cooking spray
    1 whole

    olive oil
    1 tbsp

    all-purpose flour
    2 tbsp

    half-and-half (fat-free)
    2 cup

    Parmesan cheese (shredded, divided)
    1/2 cup

    black pepper
    1/2 tsp

    fresh thyme (chopped)
    1 tbsp

  • Bulgur, Mint, And Tomatoes On Cucumber Rounds

    Bulgur, Mint, And Tomatoes On Cucumber Rounds

    How to Make Bulgur, Mint, And Tomatoes On Cucumber Rounds


    10 min prep time


    12 min cook time


    4servings


    1/2 cup bulgur mixture and 8 cucumber slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water and bulgur to a boil in a medium saucepan over high heat. Reduce heat, cover, and simmer 12 minutes.
    2. Meanwhile, combine the remaining ingredients, except the cucumber, in a medium bowl.
    3. Drain bulgur in a fine-mesh sieve and run under cold water to cool quickly. Shake off excess liquid and stir into the tomato mixture.
    Veggie Rich
    Low Carb
    Snacks
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup bulgur mixture and 8 cucumber slices


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    quick-cooking bulgur (dry)
    1/3 cup

    water
    1 cup

    fresh mint (finely chopped)
    1 cup

    medium plum tomato (diced)
    1

    lemon juice
    1 tbsp

    canola oil
    1 1/2 tbsp

    cider vinegar
    1 tbsp

    red onion (finely chopped)
    1/4 cup

    crushed red pepper flakes
    1/8 tsp

    salt
    1/4 tsp

    cucumber(s) (about 1/4-inch thick each, 12 ounces total)
    32 slice

  • Brussels Sprouts Slaw

    Brussels Sprouts Slaw

    How to Make Brussels Sprouts Slaw

    This recipe is best made a day (or several hours) ahead of time to allow the Brussels sprouts to really absorb the dressing but it can be served immediately if needed.


    20 min prep time


    5 min cook time


    9servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, bring 6 cups of water to a boil. Add Brussels sprouts and blanch in the boiling water for 1 minute. Remove from boiling water and run under cold water to stop the cooking. Dry the sprouts with a clean towel.
    2. Trim the stem on the Brussels sprouts and slice in half lengthwise. Using the slicing blade on a food processor, process the Brussels sprouts to shred them. You can also do this with the slicing side of a box grater or with a very sharp knife.
    3. In a medium bowl, whisk together scallions, vinegar, mustard, soy sauce, Splenda, mayonnaise and black pepper.
    4. Add the shredded Brussels sprouts and toasted almonds to the dressing and mix well.
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Asian
    Foodie
    Lunch
    Holidays & Entertaining
    Sides
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      230mg
      5%

    Ingredients

    water
    6 cup

    fresh Brussels sprouts
    1 lbs

    green onion (scallion) (minced)
    2

    rice wine vinegar
    1/4 cup

    Dijon Mustard
    1 tbsp

    lower sodium soy sauce
    1 tbsp

    low-calorie sugar substitute
    2 tbsp

    lite mayonnaise
    1/4 cup

    black pepper
    1/4 tsp

    slivered almonds (toasted)
    1/2 cup

  • Bruschetta Stuffed Zucchini Boats

    Bruschetta Stuffed Zucchini Boats

    How to Make Bruschetta Stuffed Zucchini Boats

    You should try to fill half your plate nonstarchy veggies, which means you have to be creative so you don’t get bored with the same recipes. These zucchini boats are quick, easy and a delicious change to steamed veggies.


    5 min prep time


    20 min cook time


    4servings


    1/2 zucchini

    Print Recipe >

    Step-By-Step Instructions:

    1. Trim and discard the zucchini ends. Cut each zucchini in half lengthwise.

    2. Using a spoon, scoop out the middle of the zucchini and leave a thin base at the bottom so the “boat” can be stuffed. Place the scooped-out centers into a small bowl; set aside.

    3. Bring a medium pot of salted water to a boil. Blanch the zucchini boats just until they begin to soften, about 2-3 minutes. Immediately place the zucchini boats in a bowl of iced water. Drain the zucchini and place it on a baking sheet.

    4. Heat the olive oil in a medium skillet over medium heat. Sprinkle the reserved zucchini mixture with black pepper; add to the pan, and sauté about 6-8 minutes. Stir in the bruschetta; lower the heat and simmer for 3 minutes.

    5. Spoon the bruschetta mixture evenly into the four zucchini boats. Sprinkle each zucchini boat with 1 Tsp. parmesan cheese.

    6. Heat the broiler. Broil the stuffed zucchini boats until slightly golden, about 2-3 minutes; watch closely to avoid burning.

    Veggie Rich
    Low Carb
    Italian
    Vegetarian
    Sides
    Quick & Easy
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 zucchini


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      530mg
      11%

    Ingredients

    zucchini
    2 large

    olive oil
    2 tsp

    black pepper
    1/8 tsp

    jarred bruschetta
    1/2 cup

    Parmesan cheese (grated)
    4 tsp

  • Brown Rice And Edamame Salad

    Brown Rice And Edamame Salad

    How to Make Brown Rice And Edamame Salad

    Edamame seems to be only widely available in frozen form. Stock up, pair it with frozen brown rice, and you can have a really healthy meal in about 10 minutes. Pictured here with crab cakes.


    10 min prep time


    12 min cook time


    5servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the thawed edamame to a strainer and let drain thoroughly of all moisture. Pat dry and set aside.
    2. In a small bowl, combine the raisins, lime juice, and sugar and set aside.
    3. Heat the vegetable oil in a medium skillet over medium-high heat. Add the onion and sauté for about 6 minutes. Add the garlic and sauté for 2 minutes. Add in the ginger, curry, salt, and pepper and sauté for 2 minutes. Remove the skillet from the heat and add in the raisin mixture and mix.
    4. Add the cooked rice and reserved edamame to a serving bowl. Add in the onion mixture and cilantro. Mix gently. Serve the salad at room temperature.
    Veggie Rich
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      185

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      345mg
      7%

    Ingredients

    frozen edamame (thawed)
    1 1/2 cup

    raisins or currants
    1/4 cup

    fresh lime juice
    2 tbsp

    sugar
    1/2 tsp

    vegetable oil
    2

    onion(s) (diced)
    1

    garlic (minced)
    1 clove

    fresh grated ginger
    1 tbsp

    curry powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    freshly ground black pepper
    1/4 tsp

    frozen long-grain brown rice (cooked and cooled)
    2 cup

    fresh cilantro (minced)
    2 tbsp

  • Broccoli Cheese Soup

    Broccoli Cheese Soup

    How to Make Broccoli Cheese Soup

    A lower-calorie version of traditional broccoli cheddar soup, this recipe is still packed with flavor and a great way to fit in some more veggies.


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the onion and garlic for 3-4 minutes, or until the onion is almost soft, stirring frequently.
    2. Stir in the broccoli, broth, mustard, pepper, hot-pepper sauce, and salt. Increase the heat to medium high and bring to a simmer. Reduce the heat and simmer for 5 minutes, or until the broccoli is tender, stirring occasionally.
    3. In a medium bowl, whisk together the milk and flour. Stir into the soup. Simmer for 2-3 minutes, or until the mixture has thickened, stirring occasionally.
    4. Stir in the half-and-half, cheddar, and Parmesan. Cook over medium-low heat for 1-2 minutes, or until the cheeses have melted, stirring occasionally.
    Kid Friendly
    Sides
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      8g

    • Potassium
      390mg
      8%

    Ingredients

    canola or corn oil
    1 tsp

    small onion (finely chopped)
    1

    medium garlic (minced)
    2 clove

    broccoli florets (chopped (about 4 cups))
    1 lbs

    chicken or vegetable broth (fat-free, low-sodium)
    2 cup

    mustard powder
    1/2 tsp

    pepper
    1/4 tsp

    red hot-pepper sauce (optional)
    1/8 tsp

    salt (or 1/16 tsp)
    1 pinch

    milk (fat-free)
    2 cup

    all-purpose flour
    1/3 cup

    fat free half-and-half
    1/2 cup

    cheddar cheese (low-fat, sliced or shredded)
    2 oz

    Parmesan (shredded or grated)
    2 tbsp