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Tag: sides

  • Oven-Baked Maduros (Sweet Plantains)

    Oven-Baked Maduros (Sweet Plantains)

    How to Make Oven-Baked Maduros (Sweet Plantains)

    This might not look like much of a recipe, but fried sweet plantains are a staple side dish in most Latin countries.
    Typically lunch consists of rice, steak, and beans plus a side of maduros. Baking
    them is much easier than frying and it brings out all their natural sugars. The secret here is to use super-ripe plantains.
    Plantains are one of the better carbs you can consume, because they’re filled with potassium, they can help regulate
    digestion and boost the immune system, and much more. So go ahead and enjoy them in moderation.


    10 min prep time


    18 min cook time


    6servings


    about 4 slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400ºF. Line a small baking pan with foil. Spray the foil with
      nonstick spray.
    2. Place the plantains slices in one layer on the baking pan and spray the tops with
      nonstick spray. Bake until softened, about 12 minutes.
    3. Turn the slices, spray with nonstick spray, and bake until the plantains are
      tender, about 6 minutes longer.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Snacks
    Sides
    Quick & Easy
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      about 4 slices


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      0g

    • Potassium
      230mg
      5%

    Ingredients

    nonstick cooking spray
    1

    very ripe plantains (black skin) (peeled and cut diagonally into 1/2-inch thick slices)
    2 (about 1 lb total)

  • Simple Brown Rice with Scallions

    Simple Brown Rice with Scallions

    How to Make Simple Brown Rice with Scallions

    Boost brown rice with a flavorful blend of soy sauce and rice vinegar, plus scallions (or other herbs) for a pop of color and fresh flavor.


    5 min prep time


    40 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the soy sauce, olive oil,
      rice vinegar, and ginger. Drizzle the soy sauce mixture onto
      the rice and toss to evenly coat. Add the scallions and toss to
      incorporate.
    2. In a saucepan over high heat, bring the rice and broth to a
      boil. Reduce the heat to medium low and simmer until the rice
      is tender, about 40 minutes. (Alternatively, you can use a rice
      cooker to cook the rice.) Fluff the rice with a fork and place in a
      large bowl.
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

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

        0%

    • Protein
      3g

    • Potassium
      310mg
      7%

    Ingredients

    scallions (thinly sliced)
    5

    ground ginger
    1/4 tsp

    rice vinegar
    1 tbsp

    olive oil
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    low sodium vegetable broth or water
    2 cup

    brown rice
    1 cup

  • Simple Side Salad with Balsamic Vinaigrette

    Simple Side Salad with Balsamic Vinaigrette

    How to Make Simple Side Salad with Balsamic Vinaigrette

    It’s always good to have a go-to side salad with the right
    vegetable portions and a salad dressing to pour over it.
    It takes out the guesswork out of meal prep when you’re
    in a rush, so you can sit back, relax, and enjoy your meal.


    5 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the mixed greens, cucumbers, and tomatoes to a large bowl. Toss to combine. 

    2. Drizzle with the Lite Balsamic Vinaigrette and toss again to evenly coat the vegetables.

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      2g

    • Potassium
      174mg
      4%

    Ingredients

    light balsamic vinaigrette
    1/4 cup

    cherry tomatoes (halved)
    1 cup

    medium cucumber (sliced thinly)
    1

    mixed greens
    3 cups

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp

  • Corn and Cheese Phyllo Empanadas

    Corn and Cheese Phyllo Empanadas

    How to Make Corn and Cheese Phyllo Empanadas

    Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.


    20 min prep time


    30 min cook time


    8servings


    1 empanada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion
      and cook, stirring occasionally, until the onion is softened, about 6 minutes. Add
      the corn, roasted red peppers, and scallions; cook 2 minutes. Add the half-andhalf,
      stirring, until the liquid is almost evaporated, about 2 minutes. Remove from the heat; stir in the cheese. Let cool slightly.
    2. Preheat the oven to 375°F. Spray a large baking sheet with nonstick spray.
    3. Place one sheet of phyllo lengthwise on a work surface (cover the remaining
      phyllo with plastic wrap to keep from drying out). Lightly spray the phyllo
      sheet with nonstick spray; top with a second phyllo sheet and lightly spray with
      nonstick spray. With a sharp knife, cut the layered sheets in half lengthwise.
      Repeat this layering and cutting process with the remaining phyllo sheets to
      make a total of 8 strips of dough.
    4. Place a heaping Tbsp of filling to the left on the bottom end of one strip of phyllo.
      Fold one corner of the phyllo strip up and over the filling, then continue folding
      and overlapping, flag-fashion, to form a triangle. Place on the baking sheet and
      repeat with the remaining phyllo sheets and filling to make a total of 8 empanadas.
    5. Lightly spray the empanadas with nonstick spray. Bake until the empanadas are
      golden brown, 15–20 minutes. Let cool 10 minutes before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Latin American
    Vegetarian
    Snacks
    Sides
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    fresh, frozen, or canned corn kernels (thawed if frozen)
    1 cup

    roasted red peppers (drained and thinly sliced)
    1/4 cup

    green onion (scallion) (thinly sliced)
    2

    low-fat half-and-half
    1/4 cup

    part-skim shredded mozzarella cheese
    1/2 cup

    nonstick olive oil spray
    1

    frozen phyllo dough (at room temperature)
    8 (9×14-inch) sheets

  • Tomato & Sweet Onion Stovetop Okra

    Tomato & Sweet Onion Stovetop Okra

    How to Make Tomato & Sweet Onion Stovetop Okra

    Quick, easy, and comforting—this stovetop okra tastes like it’s been stewed for hours , but it’s actually ready in less than 15 minutes! Canned tomatoes with green chiles add flavor and spice, but you could use regular canned diced tomatoes as well. Use frozen okra, sliced or whole, or fresh (fresh will take longer to cook).


    10 min prep time


    12 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium-high heat.
      Add the onion and cook while stirring until lightly golden,
      about 5 minutes. Add the garlic and cook while stirring until
      fragrant, about 1 minute.
    2. Stir in thawed okra, canned tomatoes (with liquid), and
      thyme, and cook uncovered until liquids are reduced to desired
      consistency, about 5 minutes, stirring occasionally. Serve.
    Low Carb
    Veggie Rich
    Comfort Food
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    avocado oil or sunflower oil
    1 tbsp

    large Vidalia or other sweet onion
    1

    garlic (minced)
    2 clove

    frozen cut or whole okra (thawed)
    1 (16-oz) package)

    diced tomatoes with green chilies
    2 (10-oz) cans

    dried thyme
    3/4 tsp

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp

  • 4-Layer Stuffed Avocado

    4-Layer Stuffed Avocado

    How to Make 4-Layer Stuffed Avocado

    Avocados are filled with heart-healthy monounsaturated fats, and are a low-carb source of fiber. Here we top half an avocado with black beans and salsa for simple southwest snack or side dish. You can use your favorite jarred salsa, or try this recipe for homemade Almost Smooth Salsa.


    10 min prep time


    4servings


    1 avocado half

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the beans in a small bowl. Using the back of a fork, mash
      until they reach an almost smooth consistency.
    2. Cut avocados in half and remove the pits.
      In the center of each avocado, layer 1 tablespoon of the beans,
      1 tablespoon of Greek yogurt, and 1 tablespoon of salsa and
      sprinkle with 1 teaspoon of cheese. Sprinkle the salt evenly over
      the avocados. Serve each avocado half with 1 slice of lime to
      squeeze over the dish.
    Fiber Focused
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 avocado half


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      5g

    • Potassium
      490mg
      10%

    Ingredients

    black beans (drained and rinsed)
    1/3 cup

    avocados
    2

    Plain Nonfat Greek yogurt
    4 tbsp

    salsa
    4 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    4 tsp

    salt
    1/4 tsp

    lime (quartered)
    1

  • Grilled Sesame Asparagus

    Grilled Sesame Asparagus

    How to Make Grilled Sesame Asparagus

    This simple asparagus recipe gets a double-dose of sesame flavor by first tossing the asparagus with toasted sesame oil, then finishing them with toasted sesame seeds. Toss these on the grill with this Grilled Honey-Lime Chicken, or any protein of your choosing. Grilling imparts a delicious, natural smokiness, but you could also roast the asparagus in the oven. When buying asparagus for grilling, look for thicker spears—these will be easier to handle on the grill.


    5 min prep time


    8 min cook time


    2servings


    about 12 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill or grill pan.
    2. Add the asparagus spears and oil into a 9 × 13-inch dish. Toss with tongs to coat.
    3. Grill the asparagus (in batches, if necessary) over direct medium-high heat until just cooked through and lightly browned, about 6–8 minutes total, rotating only as needed.
    4. Remove spears from the grill and place back into the dish, sprinkle with the salt and sesame seeds, and serve.
    Veggie Rich
    Low Carb
    Grilling
    Vegan
    Sides
    Quick & Easy
    Dinner
    Cooking for 1 or 2
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      about 12 spears


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      3g

    • Potassium
      290mg
      6%

    Ingredients

    asparagus (ends trimmed)
    12 oz (about 24 spears)

    toasted sesame oil
    2 tsp

    salt
    1/8 tsp

    sesame seeds
    1/2 tsp

  • Side Greek Salad with Red Wine Vinaigrette

    Side Greek Salad with Red Wine Vinaigrette

    How to Make Side Greek Salad with Red Wine Vinaigrette

    This is a simple, savory side salad that goes great with almost any entree when you need to add some more vegetables to your meal. Whip up a double batch and save some for another meal. Store with the dressing on the side so it can last up to 3 days in your refrigerator.

    Complete your plate: Pair this salad with a vegetarian entree like Slow-Cooker Ratatouille with White Beans for a plant-based Mediterranean meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lettuce, onion, cucumber, tomato, and olives to
      a large bowl. Toss to combine. Drizzle with the Red Wine
      Vinaigrette and toss again to evenly coat the vegetables.
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    chopped romaine lettuce
    3 cup

    red onion (thinly sliced)
    1/4 med

    cucumber (cut into half moons)
    1/2 med

    tomato (halved then thinly sliced)
    1

    pitted Kalamata olives
    about 8 olives

    red wine vinaigrette
    1/4 cup