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Tag: veggie rich

  • Sunflower-Broccoli Layer Salad

    Sunflower-Broccoli Layer Salad

    How to Make Sunflower-Broccoli Layer Salad

    You’ll want to try this delicious nutrient packed salad perfect for a summer picnic. Each serving is rich in vitamin C.


    18 min prep time


    0 min cook time


    6servings


    1-1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large glass trifle or serving bowl, layer the broccoli, onion, raisins (or dried tart cherries), and cheese.
    2. In a small bowl, whisk together the yogurt, vinegar, honey, and mayonnaise. Pour the dressing evenly over the salad.
    3. Cover and refrigerate until ready to serve. Sprinkle with the sunflower seeds just before serving.
    Low Sodium
    Veggie Rich
    Sides
    Vegetarian
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      1-1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        12g

    • Protein
      6g

    • Potassium
      415mg
      9%

    Ingredients

    bite-size broccoli florets (8 cups)
    1 lbs

    red onion (thinly sliced)
    1/2 med

    raisins (or use dried tart cherries)
    1/3 cup

    cheddar cheese (freshly shredded, extra sharp)
    1/3 cup

    plain yogurt (fat-free)
    1/2 cup

    Apple Cider Vinegar
    2 tbsp

    honey
    1 1/2 tbsp

    mayonnaise (organic or non-GMO )
    1 tbsp

    salted roasted sunflower seeds
    2 tbsp

  • Stuffed Mushrooms

    Stuffed Mushrooms

    How to Make Stuffed Mushrooms

    This low-carb appetizer is sure to be a crowd pleaser. Stuffed mushroom recipes are typically loaded with calories, but the turkey sausage and reduced-fat cheese in this recipe help save calories while still providing bold flavor.

    Find this recipe and more in The Diabetes Cookbook. To order dierctly from the American Diabetes Association, click here.


    15 min prep time


    6servings


    1 mushroom

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 325 degrees F. Coat a square baking dish with cooking spray.
    2. Remove the stems from the mushrooms and chop them finely. Set aside the stems.
    3. Place the mushroom caps in a bowl and toss them with 1 Tsp. olive oil and balsamic vinegar. Set aside the caps.
    4. Heat the remaining Tsp. olive oil in a medium skillet over medium heat. Add the onion, green pepper, and mushroom stems and sauté for 3 minutes. Add the sausage and cook for another 8 to 10 minutes, stirring frequently, until the sausage is completely browned.
    5. Add the bread crumbs, stirring to combine evenly with all the other ingredients. Stir in the mozzarella cheese and melt.
    6. Remove the pan from the heat and stir in the Parmesan cheese.
    7. Fill each mushroom generously with the sausage mixture (about 1 heaping Tbsp. per mushroom cap). Arrange the mushrooms in the baking dish and bake 40 minutes or until the stuffing is crispy on the top.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Quick & Easy
    Snacks
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      1 mushroom


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      160mg
      3%

    Ingredients

    nonstick cooking spray
    1

    extra-large white mushrooms
    6 (about 8 oz)

    olive oil (divided)
    2 tsp

    balsamic vinegar
    2 tsp

    small onion (diced)
    1/4

    small green pepper (diced)
    1/4

    lean turkey breakfast sausage
    2 oz

    gluten-free bread crumbs
    2 tbsp

    reduced-fat, shredded mozzarella cheese (reduced-fat, shredded)
    1 tbsp

    grated Parmesan cheese
    1 tbsp

  • Stuffed Brussels Sprouts Bites – Foodie Recipe

    Stuffed Brussels Sprouts Bites – Foodie Recipe

    How to Make Stuffed Brussels Sprouts Bites – Foodie Recipe

    These make for a unique holiday appetizer or side dish that your guests will love.


    20 min prep time


    12servings


    2 bites

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees F.
    2. Trim the ends of the Brussels sprouts and cut them in half, lengthwise. Bring a large pot of water to a boil and blanch the sprouts for 2 minutes, drain and set aside.
    3. Using a melon baller or Tsp. measure, core the sprouts, set aside the shells and roughly chop the scooped cores.
    4. Add olive oil to a medium sauté pan over medium heat. Add bacon and sauté until almost crisp. Add the chopped sprouts and garlic and sauté for a 3-4 more minutes until the sprouts have softened.
    5. In a bowl, mix together the goat cheese, milk, salt (optional), black pepper and parmesan cheese. Add the sautéed bacon and sprouts and mix thoroughly.
    6. Divide the filling mixture evenly among each sprout core (about a rounded Tsp.). Lay sprouts on a baking sheet and bake for 20 minutes or until the filled sprouts are a golden brown. Serve warm.
    Veggie Rich
    Low Carb
    Low Sodium
    Appetizers
    Sides
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      2 bites


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      5mg

      2%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      90mg
      2%

    Ingredients

    Large Brussels sprouts
    12

    olive oil
    1 tbsp

    lean turkey bacon (diced)
    3 slice

    garlic (minced)
    1 clove

    soft goat cheese
    3 oz

    skim milk
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

    Parmesan cheese (grated)
    1 tbsp

  • Spinach Sautéed in Garlic and Oil

    Spinach Sautéed in Garlic and Oil

    How to Make Spinach Sautéed in Garlic and Oil

    This “recipe” is so simple, but it’s an easy, healthful and tasty way to cook fresh spinach. Vegetables of any kind—cauliflower, broccoli, peppers, potatoes and/or green beans—can be blanched until just tender, and prepared the same way.


    5 min prep time


    5 min cook time


    4servings


    About 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over high heat in a very large skillet until very hot. Add the spinach (you may need to work in batches) and cook, stirring, for about 1-2 minutes; the spinach should turn bright green and wilt slightly. Add the garlic and red chile flakes and continue to cook, stirring constantly, until the garlic begins to release its aroma, approximately 30 seconds.
    2. Remove the spinach from the heat, and season with salt and pepper. Toss well to combine, and serve with lemon on the side (for squeezing juice over the spinach).
    Fiber Focused
    Veggie Rich
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      About 1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        1g

    • Protein
      8g

    • Potassium
      1450mg
      31%

    Ingredients

    Extra Virgin Olive Oil
    2 tbsp

    spinach (trimmed, well washed and dried)
    2 1/4 lbs

    garlic (minced)
    3 clove

    crushed red chile flakes
    1 pinch

    Kosher Salt
    1/8 tsp

    freshly ground black pepper
    1/4 tsp

    lemon (halved)
    1

  • Spinach Salad with Chicken and Avocado

    Spinach Salad with Chicken and Avocado

    How to Make Spinach Salad with Chicken and Avocado

    A good salad needs veggies, protein, flavor, and different textures. The chicken in this recipe provides the protein. When combined with avocado and sunflower seeds, you get the perfect flavor, texture and crunch. This quick and easy salad is perfect for a light and satisfying lunch. It’s also great for meal prepping—simply pack each serving in a separate container, and wait to add the dressing until right before serving.


    15 min prep time


    4servings


    2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, combine the spinach, avocado, tomatoes, chicken, and sunflower seeds. Add the dressing and toss to coat evenly. Or, if preparing ahead of time, divide the salad between four containers. Add 1 1/2 tbsp of dressing just before eating.
    Veggie Rich
    Fiber Focused
    Salads
    Dinner
    Lunch
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      35mg

      12%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      16g

    • Potassium
      860mg
      18%

    Ingredients

    baby spinach
    12 oz

    small avocado (pitted and cut into thin slices)
    1

    roma (plum) tomatoes (diced)
    2

    diced cooked chicken breast
    1 cup

    sunflower seeds
    4 tbsp

    light ranch dressing
    6 tbsp

  • Spinach and Mushroom Quesadillas

    Spinach and Mushroom Quesadillas

    How to Make Spinach and Mushroom Quesadillas

    Do you need a quick and easy dinner? Then this recipe is a great choice – and it’s easy on the budget! Pairing the quesadilla with a simple, zesty salad makes this a complete vegetarian meal. You could use regular whole-wheat tortillas if you do not need this to be gluten-free.


    10 min prep time


    25 min cook time


    4servings


    1 quesadilla and 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 1 tbsp of the olive oil in a non-stick pan over medium-high heat. Add the mushrooms and spinach, and sauté for about 5 minutes, until the spinach wilts and most of the liquid has cooked off. Add the garlic and sauté for 30 seconds. Remove the mixture from the pan and set aside in a bowl.
    2. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread 1/4 of the spinach-mushroom mixture on one half of the tortilla. Mix the two types of cheese together and spread 1/4 cup cheese over the spinach-mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip the tortilla and cook for 1-2 more minutes, until golden brown. Cut your quesadilla into triangles.
    3. Repeat procedure for remaining 3 quesadillas.
    4. Prepare the salad: Whisk together the remaining 3 tbsp olive oil, lime juice, and honey (or combine in a shaker). Toss the dressing in a large bowl with the romaine lettuce. Serve each quesadilla along with 2 cups salad.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Budget Friendly
    Lunch
    Quick & Easy
    Vegetarian
    Dinner
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 quesadilla and 2 cups salad


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      22g

      28%

      • Saturated Fat
        4.7g

        24%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      480mg

      21%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        8g

    • Protein
      9g

    • Potassium
      700mg
      15%

    Ingredients

    olive oil (divided use)
    4 tbsp

    white (button) mushrooms (diced)
    2 cup

    baby spinach
    4 cup

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    reduced-fat, shredded mozzarella cheese
    1/2 cup

    gluten-free tortillas or whole-wheat flour tortillas
    4

    lime juice
    2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped romaine lettuce
    8 cup

  • Southern Broccoli Salad

    Southern Broccoli Salad

    How to Make Southern Broccoli Salad

    This refreshing broccoli salad pairs well with any barbecued chicken, grilled fish or pork chops.


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine broccoli, onion, celery, and cheese; set aside.
    2. In a small bowl, combine remaining ingredients. Add mayonnaise mixture to vegetable mixture and toss.
    3. Cover and refrigerate at least 2 hours to “marry” the flavors.
    Veggie Rich
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      85

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.2g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      285mg

      12%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      195mg
      4%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/2 tsp

    honey
    2 tbsp

    plain yogurt (non-fat)
    1/4 cup

    light mayonnaise
    1/4 cup

    cheddar cheese (reduced-fat, shredded , 1 1/2 ounces)
    1/3 cup

    celery (chopped)
    3/4 cup

    onion(s) (finely chopped)
    1/4 cup

    broccoli florets
    3 cup

  • Simple Summer Cucumber and Tomato Salad

    Simple Summer Cucumber and Tomato Salad

    How to Make Simple Summer Cucumber and Tomato Salad

    Don’t let this simple salad fool you – it may be simple but it’s also incredibly refreshing and delicious. It makes the perfect side at a summer barbecue!


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut each cucumber half in half and slice into large chunks. Cut cherry tomatoes in half. 

    2. Place the cucumber in a salad bowl with the cherry tomatoes.

    3. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the cucumbers and tomatoes and serve.

    Low Sodium
    Veggie Rich
    Low Carb
    Mediterranean
    Salads
    Vegetarian
    Sides
    Quick & Easy
    No Cook
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      1g

    • Potassium
      275mg
      6%

    Ingredients

    cucumber(s) (peeled and cut in half)
    1 large

    cherry tomatoes
    10 1/2 oz

    red wine vinegar
    2 tbsp

    black pepper
    1/8 tsp

    olive oil
    1 1/2 tbsp

    pinch salt (optional)
    1

  • Shaved Asparagus, Radish and Parmesan Salad

    Shaved Asparagus, Radish and Parmesan Salad

    How to Make Shaved Asparagus, Radish and Parmesan Salad

    Never tried asparagus raw? This is your chance! Parmesan cheese, tangy Dijon mustard and lemon in this dressing are a bold accompaniment for the thinly sliced asparagus and peppery radishes.


    20 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, whisk together lemon zest, lemon juice, Dijon mustard, garlic, ground black pepper, Parmesan cheese and olive oil.
    2. Trim woody ends off of asparagus and discard. Trim heads off asparagus and toss in the bowl with the salad dressing.
    3. Using a vegetable peeler, shave asparagus stalks lengthwise and toss with the dressing in the bowl (or slice the asparagus using a slicing blade on a food processor).
    4. Shave radishes with the peeler, mandolin or slicing blade on the food processor. Toss with rest of salad ingredients.
    Low Sodium
    Low Carb
    Veggie Rich
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.4g

        7%

    • Cholesterol
      0mg

      0%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      210mg
      4%

    Ingredients

    small radishes
    6

    Parmesan cheese (grated)
    2 tbsp

    black pepper
    1/4 tsp

    garlic (grated or minced)
    1 clove

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    lemon (zested and juiced (about 1/4 cup juice))
    1

    large asparagus spears ((1 lb))
    1 bunch

  • Savory Cauliflower and Cheesy Cakes

    Savory Cauliflower and Cheesy Cakes

    How to Make Savory Cauliflower and Cheesy Cakes

    When you are craving something cheesy, try this low-carb snack. Cauliflower adds extra fiber and nutrients and baking gives it a light crunch. You can add garlic powder and/or a sprinkle of red pepper flakes to give them an extra kick of spice.


    15 min prep time


    6servings


    2 cakes

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a muffin tin with paper liners.
    2. Place the cauliflower florets in a food processor and pulse until you get a fine texture similar to rice.
    3. In a medium bowl, mix together the cauliflower and remaining ingredients.
    4. Scoop about 1/4 cup cauliflower mixture into each muffin cup. Bake for 30-35 minutes until the cakes are lightly golden on top.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
    Snacks
    Appetizers
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    Nutrition facts

    6 Servings



    • Serving Size

      2 cakes


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      35mg

      12%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      6g

    • Potassium
      200mg
      4%

    Ingredients

    cauliflower head ((about 2 pounds) cut into florets)
    1

    eggs
    1

    extra light sharp cheddar (shredded)
    1/2 cup

    Parmesan cheese (freshly grated)
    2 tbsp

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp